WOD: Thursday, 9 October 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)
10 Scapular Push Ups
40m Contralateral Crawl
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
2 x 5 Kneeling Chest Pass
Sadiv Deadlifts – AMRAP 12 min
Use a weight that you can lift with perfect form and try for 20 – 40 reps in 12 minutes.
Overhead Squats @ 80% BW
Chest 2 Bar Pull Ups
OHS @ 60% BW
Front Squats @ 80% BW or AHAP
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.
If you are new to this protocol aim for 20 reps in the 12 minutes. As the reps start to climb (40+ range) look to move the weight up. The key factor is speed of the movement.
You can read the full article on the Sadiv Set at Martin Rooneys: Training for Warriors.
Do NOT drop the bar from overhead, unless you fail the lift. Watch your form… dont be afraid to scale to Heavy Front Squats!
0600 – WOD
0915 – WOD
1700 – Weightlifting Club & Nicks Farewell Party
1530 – 2030 Open Gym
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