Monday, 25 July, 2016

WARM UP – MOBILITY
500m Run
Leg swings / Cat cows / Iron cross / Hollow Rocks / Glute bridges
Red band: pull aparts / rows / lat pull-downs

WOD A
DEADLIFT X 5
WEIGHTED PULL-UP X 5
6-7 min to warm-up to working deadlift weight / prep pull-ups
Then every 3 min x 5 sets:
5 Deadlifts @ 70% of 1RM across (not touch and go, but lower each rep and re-set on the ground)
– Rest 15-20s –
5 Strict supinated pull-ups: Weighted / bodyweight / or 3-4 x Controlled negatives 4-5s
(Build to a heavy/unbroken set of 5)
Rest the remainder of the 3 min

WOD B
DOUBLE TROUBLE
AMRAP in 15 min:
10 x Double KB Sumo Deadlifts (2 x 24/16kg)
8 x Double KB Cleans
6 x Double KB Front rack static lunge steps (Alternating legs – step forwards, then back)
Run 150m

The first round or 2 of the KB complex should be unbroken, scale weight as needed.
The 150m run is right out the door to the construction fence and back to the gym.

ACCESSORY
3 rounds:
8-10 x GH Raises (use a band to get smooth reps)
12-15 x DB / Plate reverse flys
15-20 x Hollow rocks