WOD: Monday, 11 August 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
Wheel Barrel (1 full circle with alternate hands, each L&R)
2 x 10 Overhead Squats (PVC/Training Bar)
20m Squat Hops
8 x 1 Pogo Jump
(p.121 Radcliffe: Functional Training for Athletes)
3 Snatch Grip DL – 2 Hang Power Snatch – 2 OHS
5 sets, increasing weight
20 Mountain Climbers (4ct)
15 Deadlifts 100/70 kg
30 Pistols (15/15)
10 Muscle Ups
30 DU Attempts
DL 70/50 kg
10 Strict Pull Ups & 10 Ring Dips
30 Slow High Singles
30 Lunge Steps
10 Ring Rows AHAP & 10 Push Ups
Pogo Jump: those are single reps. Make sure that there is a complete reset to a perfect starting position between each jump.
Its a complex, so the bar does not rest on the ground during the set. No dropping the bar, work on your way down from the overhead position to catching it in the hip crease (impact absorption). The OHS only goes to whatever depth you can get while maintaining a good torso angle (upright vs. forward lean).
Row – start in groups of 4
Mountain Climbers – foot is jumped to the spot right next to your hand, rear leg is straight.
Pistols – do them in good form…no dropping down and bouncing at the bottom. Using a counterweight or a box if you are not flexible enough is ok. Scale to Cossack Squats if you are not really good at Pistols, it will give you a better training result!
Cossack Squats – Lateral ass to grass squats, foot on the extended leg is supporter on the heel with toes facing to the sky at the bottom position. Come up all the way, bot legs extended between each squat. Alternate R/L each rep.
0600 – WOD
0915 – WOD
1700 – WOD
1830 – WOD
1830 – Weightlifting Club
1530 – 1930 Open Gym
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