always gains

WOD: Friday, 24 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:

False Grip Hang 3 x 20 sec (or max time)

10 Scapular Push Ups (w/band)

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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:

Power Snatch 5 x 3

(Beginners: Hang Power Snatch)

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Rx WOD:

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Chipper

10 Pistols

20 Ring Dips

30 Pull Ups

40 Lunge Steps

50 Air Squats

100 Double Unders

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Scale 1:

Pistols from Box

Dips (Bars or Box)

Ring Rows

DU Attempts

Scale 2

Cossack Squats

Push Ups

Slow High Singles

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Coaches Note:

Strength:

The goal here is bar speed, not trying to get heavier weight on the bar. If your weight is too heavy you will not be explosive enough. If you have trouble with the overhead position in the Snatch grip (no external shoulder rotation, bad wrist flexibility) use the Clean grip.

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

1900 – Competitors Class

1530-2000 – Open Gym

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