July 14, 2017

 

a) WARM UP:

3 Rounds:

  • 10 empty bar front squats
  • 10 empty bar glute bridges
  • :20 sec front plank
  • :20 sec side plank – left
  • :20 sec side plank – right

Then start warming up for some squats, jerks and cleans.

 

b) STRENGTH/SKILL:

E2MOM for 7 sets:

  • Squat clean and split jerk complex — squat clean from floor, squat clean from hang (above knee), squat clean from hi hang (hips), split jerk.  

Complete the entire (4) rep complex unbroken.

  • Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk
  • Set #2 – 1 Complex @ 55%
  • Set #3 – 1 Complex @ 60%
  • Set #4 – 1 Complex @ 65%
  • Set #5 – 1 Complex @ 70%
  • Set #6 – 1 Complex @ 70%
  • Set #7 – 1 Complex @ 70%
c) WOD:

5 Rounds:

  • 5 Front Squats (165/110 – taken from the ground)
  • 15 Plate Hops**
  • 15/10 Calorie Row (200m run ONLY if there are more than 7 athletes in class)

Rest 2:00

** Plate Hops – Stand with a 45# plate flat on the ground between your feet. Standing at 9 o’clock and 3 o’clock to the plate, and this is where the repetition begins. Jump your feet inwards so that both feet touch the top of plate, and jump them immediately back to 9/3 o’clock. That concludes one repetition. Extension is not needed, and these are done for speed. Think the speed you would see in a ladder drill in track and field.

 

d) ACCESSORY WORK:

Ring muscle up work:

  • Level 1 – you are proficient at them (= more than 3 UB): do a emom of 3 for 5 mins
  • Level 2 – you can only do 1: 5 rounds of 5 ring swings, 5 banded ring transitions and 5 dips
  • Level 3: you have yet to do one: 5 rounds of 5 ring dips, 5 false grip pull ups

(ask your coach for assistance)

 

e) POST-WOD RECOVERY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles
Posted in WOD