a) WARM UP/MOBILITY: From 0-5 min:
- Lightly roll for 2 min your T spine/lats
- Lighty roll for 1 min your glutes/hammies
- 30 sec calf stretch per leg
- 30 sec couch stretch per leg
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b) WARM UP/ACTIVATION: From 5-13 min:
AMRAP for 8 mins:
- Jog the length of gym 4 times
- 5 beat swings
- 5 inch worms
- 5 squats
- 5 banded good mornings
Coach led introduction for positions for the deadlift.
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c) STRENGTH:
- 15 min to establish 1 RM Deadlift (**no scared cats!!)
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d) WOD:
Part 1 – 5 Min AMRAP:
- Run 600m
- 1 round of Cindy (5 pull ups, 10 push ups, 15 squats)
- Finish with as many reps of power clean & jerk (115/80)
– Rest 5:00 –
Part 2 – 5 min AMRAP:
- Run 400m
- 2 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
- As many reps as possible of power clean & jerk (135/95)
– Rest 5:00 –
Part 3 – 5 min AMRAP:
- Run 200m
- 3 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
- As many reps as possible of power clean & jerk (155/105)
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e) ACCESSORY WORK:
- Supinated (palms face you) grip hanging from bar holds (accumulate 3 mins)
- Every break – do 10 db bicep curls
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f) RECOMMENDED MOBILITY:
- Pigeon pose – 2 mins per side
- Smash calves/achilles
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