Tuesday, 25 July, 2017
WARM UP – MOBILITY
Dynamic lower body running/jumping warm-ups
Green band hamstring floss (laying on the floor, 20-30s each: up, outside, and across the body)
Green band front rack floss, step on back or attach to rig (20-30s/side)
—
Power Clean, and touch and go technique review
WOD A
POWER CLEAN X 5
A1) 15 mins to find a 5RM “touch and go” Power Clean
– Rest 2-3 mins –
A2) Every 2 min x 3 sets:
5 Power Cleans @ 85-90% of A1
WOD B
DEADLIFT X 20
Warm-up deadlift to ~50% of 1RM, then complete:
1 set of 20 reps, and then 3 sets of 10 reps all at the same weight.
– Rest as needed but attempt to complete a set every 3-4 mins.
– Sets should be “touch and go” but controlled the whole way down, no bouncing or loss of tension at the bottom.
ACCESSORY
3 rounds, rest as needed:
10-12 x Hip extension + double dumbbell row holding top position
(Scale to regular hip extensions, then bent over dumbbell rows)
20s Hollow Rock + Max effort Hollow hold
2-3 Crossover “Plyo” movements
Optional Conditioning
20s Max effort Assault Bike / 1:40 rest x 5-7 sets
– If you are going to do the accessory work and the optional conditioning make sure you do the accessory first, finish with the conditioning.
