Sept 12, 2016

September 11, 2016
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a) WARM UP:

2 rounds:

  • Run to end of gym
  • Back Pedal back
  • High knees there – fast cycling
  • Butt kickers back
  • Side shuffle there
  • Side shuffle back
  • Sprint to Kettlebells

2 rounds

  • 10 KB swings – Russian
  • 10 kb deadlifts – hinge!
  • :30 sec kb goblet squat hold at bottom (work the ankles)
  • 10 air squats
b) STRENGTH:

Superset for 4 rounds:

  • Snatch Grip Deadlift – pick a weight that is moderate to heavy for 5 reps (add 10/5# from last week)
  • Step Ups (bar on back) – pick a weight which is moderate to heavy for 5 reps per leg (start with weaker leg) (add 10/5# from last week)

Work for 15 mins.  Then,

Coach lead snatch warm up.  

 
c) WOD:

12-9-6 for time:

  • Row for cals
  • 1 squat snatch plus 2 bar facing burpee complex (135/95)

* the complex is this: you do 1st snatch, do 2 bar facing burpees, do 2nd snatch, do 2 bar facing burpees, do 3rd snatch, do 2 bar facing burpees…. for 12 snatches, row, then 9 snatch complexes….

** scale as per your coach
d) ACCESSORY WORK:

Spend 10 min on your handstand:

– no handstand? work on progressions to lunge towards the wall lifting your legs up

– handstand ok?  Work on shoulder taps

– handstands good?  Wall walks

– handstands great?  Free standing shoulder taps

 
e) RECOMMENDED MOBILITY:

  • Roll your adductors/quads – focus on muscles around the knee
  • Roll glutes/hammies – all
  • Roll your T spine
WOD