bear 2

WOD: Tuesday, 19 August 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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Weekly Special:

1 x 6 Wall Squats @ 5221, for perfect technique, work on your sticky point. Make sure you position yourself somewhere where your nose will hit a wall/pillar if you hinge forward.

1 set hanging from the bar (max time, full deadhang, hands shoulder wide)

1 set Handstand Hold (belly against wall or as high as you can wall walk up)

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Pillars

Seal Roll – Bridge – V-Up Complex (10 reps)

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Plyometrics

5 x 3 Squat Jump (with 1s pause)

(p.122 Radcliffe: Functional Training for Athletes)

alternatively 8 x 1 Pogo Jump

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Skill/Strength:

Monkey Bars

Work 10 minutes on different ways to move on the bars. Everyone should accumulate 5 full monkey bar lengths.

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Rx WOD:

3 rounds

6 Bear Complex @ 60/40kg

30 Burpees

Dont put the bar on the ground during the Bear Complex.

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Scale 1:

6 Bear Complex 40/30kg

You may put the bar down during the Bear Complex.

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Scale 2:

3 Rounds of

6 Deadlifts 18/12kg

6 Bent Row 18/12kg

6 Hang Power Clean 18/12kg

6 Front Squats 18/12kg

6 Push Press 18/12kg

6 Back Squats 18/12kg

20 Burpees

You may put the bar down at any time.

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Coaches Note:

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Plyometrics:

Pogo Jump: those are single reps. Make sure that there is a complete reset to a perfect starting position between each jump.

Squat Jump: Start from a lower position (max. 90 degree knee angle), land and pause 1 second. Without resetting jump again. If you need to reset, go back to Pogo Jumps until your landing becomes good enough to do the  next jump without resetting. If its your first time doing Squat Jumps, do them with your hands behind your head.

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Strength:

Things you should try: Regular Grip. Monkey (Finger) Grip. Swinging with shoulder blades retracted and protacted. Swinging using gravity and using strength. Moving through as fast as possible and as efficient as possible.

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WOD:

Bear Complex is performed 6 times without dropping the bar. (Deadlift-Bent Row-Hang Power Clean-Front Squat-Push Press-Back Squat-Push Press). 6 reps of Bear Complex does NOT mean 6 times 6 reps… just 6 reps. Weight should feel heavy.

Beginners split the Bear Complex up into its parts to be able to keep good technique.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – Power Yoga

1930 – WOD

1530 – 1930 Open Gym

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