Oct 5, 2016

 

a) WARM UP: From 0-10 min

  • light rolling for 2 min of T spine / lats
  • light rolling for 1 min of quads / adductors
  • 30 sec couch stretch per leg
  • 1 min banded ankle distraction

 

b) ACTIVATION: From 10-15 min

3 Rounds:

  • 5 push ups
  • 10 squats
  • 15 hollow rocks

 

From 15-20 min

Coach Led Introduction of Primer + positions

From 20-26 min

E1.5MOM Barbell Primer (based on C&J) – clean pull + High Hang Squat Clean + Hang Squat Clean + Split Jerk

  • 0 min @ 50%
  • 1:30 @ 55%
  • 3:00 @ 60%
  • 4:30 @ 60%
  • 6:00 @ 60%

 

c) STRENGTH: From 26-41 min

  • 15 min to Establish 1RM Clean & Jerk
d) WOD:

8 min ascending ladder:

  • 3 Power Snatch (95/65)
  • 3 HSPUs
  • 6 Power Snatch
  • 6 HSPUs
  • 9 ….
  • 9….
  • 12….
  • 12….
e) ACCESSORY WORK:

  • Tabata situps – 20s on, 10s rest
  • Headstand work

 

f) RECOMMENDED MOBILITY:

  • Repeat mobility from warm up, adding 2 min pigeon per side

 

Posted in WOD