Jan 4, 2018

 

WARM UP:

3 rounds:

  • 10 lunges
  • 10 banded pull aparts
  • 10 dowel overhead squats
  • 5 m overhead dowel duck walk
  • Hold front plank for :30 secs
OLYMPIC LIFTING THURSDAY:

1. Snatch Balance:

3,3,3,2,2,2,1,1,1

Work up in weight each set and try and get heavier than last week.

 

2. Snatch High Pull + Full Snatch:

  • (2+1) x 2 @ 75% of best snatch
  • (1+1) x 3 @ 80%
  • (1+1) x 2 @ 85%

 

3. 3x Superset:

  • 10 ab roll outs
  • Bent over barbell rows (pick a weight you can do 6 – 10 reps without losing strict form)

 

** Rest as needed between all reps

POST-WOD RECOVERY:

  • 2 min pigeon pose
  • 2 min couch stretch
  • 2 min roll your feet
Posted in WOD