Thursday, 1 June, 2017
WARM UP – MOBILITY
P-chain and overhead mobility
—
Power C&J warmup
WOD A
POWER CLEAN & PUSH JERK
E2MOM x 7 sets:
Sets 1&2: 5 Power Cleans + 5 Push Jerks (do all PC first) @ 60-70%
Sets 3&4: 3 Power Cleans + 3 Push Jerks @ 70-80%
Sets: 5-7: 1 Power Clean + 1 Push Jerk – build to a heavy/max for the day
WOD B
DEADLIFT X 3
-In the remaining time in class, complete 5-6 sets of 3 Deadlifts @ 80-85% of 1RM
-Try to hold the same or similar weight across, the goal isn’t to build to a 3RM and potentially fail, reps should be heavy but makable
-Rest 2-3 mins between sets
ACCESSORY
“Harry Potter And The Glutes Of Fire”
3 Rounds:
8-12 GH Raises
8-12 Single Leg Glute Bridges per side
20-25 Banded G-mornings
-Complete all 3 exercises back to back, rest 90 secs between rounds
