Thursday, 28 December, 2017
WARM UP – MOBILITY
Dynamic warm-ups + hip circles + thoracic openers
Blue band glute activation drills
—
Front squats warm-up w/ empty barbell:
2 sets of 15 reps:
5 x 3s down fast up +
5 x 3s down, 3s hold, fast up +
5 x 1 + 1/4
(30-45s hip opener/side between sets)
WOD A
FRONT SQUAT X 5
Every 3 min x 5 sets: 5 front squats @3,1,X,1
Start at ~55-60% of 1RM
Build as needed but only add weight if mechanics and positions are ideal.
WOD B
Tech: Hang power snatch
10 MIN AMRAP: WALLBALL & HANG SNATCH
Complete AMRAP in 10 min:
20 Wallballs (20/14lb)
10 Hang Power Snatch (95/65)
ACCESSORY
3 rounds:
200ft farmers carry – heavy KB’s
15-20 GHD Sit-ups (sub V-ups or Tuck-ups)
2-3 x Crossover Symmetry “Plyo” movements
