Wednesday, 15 February, 2017

WARM UP – MOBILITY

Dynamic hip openers

Banded squat/glute activation

WOD A

BACK SQUAT
BACK SQUAT X MAX REPS @ 90% OF 1RM
E2MOM x 7 sets: Back Squat
Set 1: 6 @ 70%
Set 2: 4 @ 75%
Set 3: 2 @ 85%
Set 4: 2 @ 90%
Set 5: 1 @ 95%
Set 6: Rest
Set 7: One set of Max Unbroken Reps @ 90% (if you’ve missed the last week or two, perform this set at 80-85%)

WOD B

CLEAN X 2
E90SECS x 9 sets: T&G Squat Clean
Sets 1-3: 6 reps @ 60-70%
Sets 4-6: 4 reps @ 70-80%
Sets 7-9: 2 reps @ 80%+

-Percentages are loosely based, go more by feel
-All reps must be T&G, work on resetting in the hip and descending in a strong position, don’t allow yourself to get pulled forward

ACCESSORY

3 sets:
8-10 Bulgarian Split Squats
Max GHD Ab hold or paddle with weighted PVC pipe

Optional Conditioning

3 Rounds:
3 min Bike
-1 min rest-
3 min Row
-1 min rest-

-Look for a sustainable pace across each interval, don’t go out too hot a taper of significantly during the 3 mins