WOD: Thursday, 19 June 2014
Warm Up:
Foam Rolling & Basic 4 Stretching
before class
.
Dynamic Warmup
Top of the Head Drill – Knee Grab
Top of the Head Drill – Froggie
Top of the Head Drill – March
Toe Grab
Elephant Walk (Hands and Heels)
Mountain Climber Walk
Lunge Complex (Forward-Lateral-Backward)
.
Pillars
Seal Rolls
Bridge & V-Up
(10-20 reps each)
.
If an exercise is too advanced, stick with last weeks easier version.
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Skill/Strength:
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KB Armbar Stretch
PVC Pass throughs & Rotations
Cook Bridge, 10 L&R
.
Snatch Pull & Power Snatch 5 x 2 + 1 @ 75% 1 RM
Push Press 4 x 4
.
Rx WOD:
.
AMRAP 6
6 KB Swings 32/24 kg
10m KB Front Rack Lunge Walk 32/24 kg
6 Mountain Climbers (4count)
.
Scale 1:
KB 24/16 kg
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Scale 2:
KB Swings AHAP
10 m Lunge Walk
incomplete Mountain Climbers
.
Coaches Note:
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Strength:
Each Snatch Pull and each Power Snatch starts from a good setup position and from the ground. So its not a double, its two singles (1&1 Snatch Pull + 1 Power Snatch).
Weight is 70-75% of 1 RM (PC + FS)
Beginners who have not done the first part of the Oly cycle will start all lifts above the knee and use less %.
Push Press – go heavy (learning zone) so that rep 4 is always a failed rep or just a barely made rep. However: technical failure rule applies, so keep your butt squeezed and keep your midline stable.
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WOD:
Lunge Walk – KB must be in the Front Rack position which can be supported by your second hand
Mountain Climbers – 4 count, Foot touches down parallel to hands, rear leg is extended (not locked out, but about 90% extended)
Incomplete Mt.Climbers – foot touches ground behind hands and/or rear leg isnt extended (significantly less than 90%)
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Classes:
0600 – WOD
0915 – possibly Open Gym (check final announcement)
1700 – Weightlifting Club
1900 – WOD
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