Sunday, 6 December, 2015
WARM UP / MOBILITY
3-5 min aerobic warm-up
Full body dynamic stretch and lifting prep
Full body dynamic stretch and lifting prep
WOD A
KLOKOV COMPLEX
Clean grip deadlift + Clean + Paused front squat (2-3s at the bottom) + Push-press + Pause split jerk (2-3s at bottom of the dip)
In 17 min build up to a heavy/max in the complex
Rest 3 min then;
Every 2 min x 4:
Drop the weight down to 80-85% of your max and complete 4-5 more working set of the complex.
Rest 3 min then;
Every 2 min x 4:
Drop the weight down to 80-85% of your max and complete 4-5 more working set of the complex.
WOD B
BACK SQUAT X 3
In 15 min build to a heavy or 3 RM back squat
WOD C
3 rounds NFT: rest as needed
12-15 x Hip extensions (weighted if possible)
8-10 x Single arm bent over rows (heavy)
8-10 x Seated dumbbell press
12-15 x Hip extensions (weighted if possible)
8-10 x Single arm bent over rows (heavy)
8-10 x Seated dumbbell press
