collars

WOD: Thursday, 9 October 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:

10 Scapular Push Ups

40m Contralateral Crawl

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Pillars

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

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Plyometrics

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

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2 x 5 Wall Push Up

(p. 149)

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2 x 5 Kneeling Chest Pass

(p. 151)

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Strength:

Sadiv Deadlifts – AMRAP 12 min

Use a weight that you can lift with perfect form and try for 20 – 40 reps in 12 minutes.

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Rx WOD:

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21-15-9

Overhead Squats @ 80% BW

Chest 2 Bar Pull Ups

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Scale 1

OHS @ 60% BW

Pull Ups

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Scale 2

Front Squats @ 80% BW or AHAP

Ring Rows

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Coaches Note:

Strength

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.

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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.

WOD:

Do NOT drop the bar from overhead, unless you fail the lift. Watch your form… dont be afraid to scale to Heavy Front Squats!

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Classes:

0600 – WOD

0915 – WOD

1700 – Weightlifting Club & Nicks Farewell Party

1530 – 2030 Open Gym

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