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WOD: Tuesday, 2 September 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)


Weekly Special:

2 min max rep Double Unders

1 set hang from bar or rings, start active and switch to passive hang when you get tired (max time: 2 minutes, hands shoulder wide)



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



5 x 3 Knee Tuck Jump (p.124 Radcliffe: Functional Training for Athletes)

alternatively 5 x 3 Squat Jump or 8 x 1 Pogo Jump


2 x 5 Wall Push Up

(p. 149)


2 x 5 Kneeling Chest Pass

(p. 151)



Sadiv Deadlifts – AMRAP 12 min



5 rounds

3 Wall Walks

10 4ct Mountain Climbers

20 KB Swings 24/16 kg


Scale 1:

3 Wall Walks AHAP

KB Swings 16/12 kg


Scale 2:

30 sec Plank Hold

Goat Bag Swing AHAP


Coaches Note:



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.

Wall Push Ups: Make sure you push back immediately on contact with the wall…its plyometrics…contact time should be less than 0.1 sec (or at least you should be working on that)

Knee Tuck Jump: make sure you open the hip up all the way before pulling your knees up. Start with Single Jumps and progress to multiple Jumps with 1 sec pause in between.


Those who have done the Sadiv Set Deadlifts before, adjust the weight according to your last score, so that you lift between 20-40 reps.


Load a bar with 60-85% of your 1 rep max. Set a timer for 12 minutes and do as many reps as you can. You can do the sets as a single rep or as many as 3 reps. Just ensure you come to a complete stop at the bottom of the movement and each rep is done as fast as possible. Your first rep and your last rep of the 12 minutes should look the same. Concentrate on moving the bar as fast as possible with perfect form. Remember you are training something you can’t see; Motor Unit Recruitment. The greasing of the gears. The more of these units that are called upon during exercise the stronger and faster you will be. The optimal way to initiate recruitment is through lifting a heavy load as fast as possible.



0600 – WOD

0915 – WOD

1700 – WOD

1800 – Power Yoga

1930 – WOD

1530 – 1930 Open Gym

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