Tuesday, 13 June, 2017
WARM UP – MOBILITY
Dynamic thoracic/hip/ankle openers
Pre squat activation drills: glute bridges, tempo band squats etc.
WOD A
BACK SQUAT
BACK SQUAT X 2
20 mins to complete 5 working sets of Back Squats:
1 set of 3 reps @ 80%
1 set of 3 reps @ 82.5%
1 set of 2-3 reps @ 85%
2 sets of 1-2 reps @ 87.5%
—
-Round numbers up or down based on feel, weights should be heavy but not to failure
WOD B
THE HOBBLING DEAD
10 min AMRAP:
5 Front Squats 185/125lb
10 Reverse Goblet Lunges 32/24kg
15 Burpees Over Bar
—
-FS should be challenging but UB for a couple of rounds, approx 60-70%
-Lunges should be lighter/UB
-Scale Burpees to 10 if these are a very slow movements for you
ACCESSORY
5 min easy bike or row cool-down/flush
2 min couch and pigeon stretch per side
—
3-4 rounds:
Max GHD face up plank hold
-rest 20-30 secs-
15-20 KB oblique side crunches per side
-rest 2 mins-
