Tuesday, 31 January, 2017
WARM UP – MOBILITY
Dynamic hip openers
Banded glue activation
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1 Set of 15 Back Squats with an empty bar
5 reps @ 30X0 tempo
5 reps @ 33X0 tempo
5 1&1/4 Squats
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6-7 mins to warmup Back Squats for WOD A
WOD A
BACK SQUAT
BACK SQUAT X MAX REPS @ 85% OF 1RM
E2MOM x 8 sets: Back Squat
Set 1: 6 @ 65%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90%
Set 6: 1 @ 90-95%
Set 7: Rest
Set 8: One set of Max Unbroken Reps @ 85%
WOD B
POWER SNATCH X 6
E2MOM x 6 sets: Touch & Go Power Snatches
Sets 1&2: 10 reps @ 55-60% (of max power snatch)
Sets 3&4: 8 reps @ 60-65%
Sets 5&6: 6 reps @ 65-70%+
ACCESSORY
A) Crossover Iron Scap
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B) 3 Super Sets:
8-10 Bulgarian Split Squats @ 32X0 tempo – hold DB’s
20 Alt. Jumping Lunges
*Perform Jumping Lunges immediately after Split Squats, then rest 2-3 mins
Optional Conditioning instead of Class
6x500m Row with a 1 min easy row in between sets
-Aim for a consistent pace across each 500m, no more than 5 secs difference between your fastest and slowest round
-Set the rower up to intervals: variable, 500m on, 1 min off
