WOD: Thursday, 19 June 2014
Foam Rolling & Basic 4 Stretching
Top of the Head Drill – Knee Grab
Top of the Head Drill – Froggie
Top of the Head Drill – March
Elephant Walk (Hands and Heels)
Mountain Climber Walk
Lunge Complex (Forward-Lateral-Backward)
Bridge & V-Up
(10-20 reps each)
If an exercise is too advanced, stick with last weeks easier version.
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
6 KB Swings 32/24 kg
10m KB Front Rack Lunge Walk 32/24 kg
6 Mountain Climbers (4count)
KB 24/16 kg
KB Swings AHAP
10 m Lunge Walk
incomplete Mountain Climbers
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.
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%)
0600 – WOD
0915 – possibly Open Gym (check final announcement)
1700 – Weightlifting Club
1900 – WOD
Don’t forget to sign up for your classes!
Questions about Class Registration / Sign up? Please Click Here