lifting advice

WOD: Tuesday, 20 January 2015

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:

1 minute total of Floor L-Sit

(pick your progression)

Foot Supported Floor L-Sit

1 Foot Supported Floor L-Sit

Tucked Floor L-Sit

You can check out the progressions HERE

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Pillars

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

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Strength:

Overhead Squat 4 x 4

(low weight)

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Rx WOD:

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AMRAP8

16 KB Swings 24/16 kg

16 alternating KB Cleans 24/16 kg

8 KB Shoulder to Overhead each L&R 24/16 kg

.

Scale 1:

16/12 kg

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Scale 2:

12/8 kg

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Coaches Note:

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Strength:

OHS only as far down as you can get with your torso upright. Work on your sticking point, dont go lower than you can. This is technique training, not strength training.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – On Ramp

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