Tuesday, 12 July, 2016

WARM UP – MOBILITY

Quick dynamic warm-up: Leg swings, hip circles + shoulder circles etc.

Green banded hip opener (anterior (high lunge) + external (low lunge))

Green banded overhead / Lat stretch

Front squat + Press/Jerk warm-up w/ empty barbell

Review 3 position Clean + Split Jerk

WOD A

3 POSITION CLEAN + 1 JERK

Every 2 min x 6 sets: Start at a light/moerate weight and build to a heavy set

Deadlift the bar to full extension, then perform one clean from the high hang, one from above the knee, and one from the floor (done as a complex), then one split jerk.

WOD B

THRUSTERS & MUSCLE-UPS

Complete for time:

15 Thrusters (115/75)

7/5 Muscle-ups

12 Thrusters

6/4 Muscle-ups

9 Thrusters

5/3 Muscle-ups

6 Thrusters

4/2 Muscle-ups

Try to use a transition modification: Jumping (use low rings in the rig), “sling” banded, or w/ feet on the floor.

If not, do 6-8 x challenging ring rows & bench dips each round

ACCESSORY

Stretch out:

2 min each/side:

Couch stretch

Elevated foot (bench/box) pigeon pose

Green band shoulder stretch: Pecs / Lats / Bully (30-40s each/side)