WOD: Wednesday, 24 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 x 10m Monster Band Walk

2 x 5 Wall Squats



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)



Hang Power Snatch 5 x 3

(Beginners: Hang Power Clean)



3 rounds

30 Hang Power Snatches 20/15 kg

30 Wall Balls 20/14 lbs


Scale 1:

Hang Power Snatches 15/7 kg

Wall Balls 14/10 lbs


Scale 2:

Hang Power Cleans or KB Swings AHAP

Goblet Squat & Press AHAP


Coaches Note:


Work on two of the main factors of Olympic Lifting: keep the bar as close to your body as you can, and move the bar with the highest speed possible. Dont sacrifice “close” for “speed”! Catching the bar on the way down is part of the lift…DONT drop the bar after your third rep! If you have problems with your overhead mobility you can work on Hang Power Cleans instead. Feel free to use a closer grip on the HPSn if your wrists hurt with the regular Snatch grip. Since this is Power/Speed work, the grip width isn’t that important.


See above. DONT drop the bar!!! This is one of the controversial “high rep Olympic lift” workouts. It can be done safely and with great effectiveness if you keep your focus on performing every rep in technically good form. If you sacrifice form for speed you will not only fuck up your technique, but also overuse your stabiliser muscles and potentially strain ligaments. So drop your ego and finish the workout in good form… or switch to Hang Power Cleans… or even better KB Swing….that way you minimise injury potential and dont compromise your technique with 90 bad lifts.

If you DO everything in good form, you will use the technical preparation from the Power/Skill part of today and grind that good technique in with 90 good reps at low weight in addition to a good metabolic workout.

It will also give you 90 reps of catching the bar on the way down…impact absorption with a low weight… which you will need to be able to do eventually with a high weight as well… Dont wait until a heavy workout like this comes up to get a grip on you impact absorption skills….



0600 – WOD

0915 WOD

1700 – WOD

1830 – WOD

1700-1930 – Open Gym

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