barbell king

WOD: Tuesday, 16 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:

Handstand Hold, 1 min max

Pistols 5 L, 5 R, (to box is ok, tempo 3212)

SLDL w/reach 5L, 5R



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



5 x 3 Double Leg Hops (multi response or single response hops)

(p.134 Radcliffe: Functional Training for Athletes)

alternatively 5 x 3 Knee Tuck Jump, 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)



20 m Squat Hops

Front Squats: 1 set of 20 reps AHAP @ 21X3




Slam Balls 9/6 kg

Barbell Ground to Overhead 40/30 kg


Scale 1:

Slam Balls 6/3 kg

Barbell Ground to Overhead 20/15 kg


Scale 2:

Slam Balls AHAP (Pick Up)

Hang Power Cleans 20/15 kg


Coaches Note:



Double Leg Hop: Move on to 3 hops in a row (multiple response) if you got the single response version from last week down.


Warm Up, then perform ONE set of 20 reps as heavy as possible. You have to be able to finish the set witch correct form and with the prescribed tempo. If you can’t… drop weight and try again.


Dont drop the bar from higher than hip height unless its an emergency! Use good technique for all your lifts… the last one should look as good as the first one!



0600 – WOD

0915 – WOD

1700 – WOD

1930 – WOD

1530 – 1930 Open Gym

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