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WOD: Thursday, 19 June 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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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)

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Pillars

Seal Rolls

Bridge & V-Up

(10-20 reps each)

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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

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Snatch Pull & Power Snatch 5 x 2 + 1 @ 75% 1 RM

Push Press 4 x 4

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Rx WOD:

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AMRAP 6

6 KB Swings 32/24 kg

10m KB Front Rack Lunge Walk 32/24 kg

6 Mountain Climbers (4count)

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Scale 1:

KB 24/16 kg

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Scale 2:

KB Swings AHAP

10 m Lunge Walk

incomplete Mountain Climbers

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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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