Thursday, 15 June, 2017
WARM UP – MOBILITY
Banded pec and overhead stretches
Hip openers
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Barbell overhead squat/snatch balance warmup
WOD A
SNATCH BALANCE
E2MOM x 8 sets:
Sets 1&2: 3 Snatch Balance + 3 Overhead Squats @ 65-75% of 1RM Snatch
Set 3&4: 2 Snatch Balance + 2 Overhead Squat @ 80-90%
Sets 5-8: 1 Snatch Balance + 1 Overhead Squat (build to a heavy/max – aim for 100%+)
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-Use percentage guildelines loosely, go more by feel, particularly in first 4 sets while you are “warming up”
WOD B
DEADLIFT
DEADLIFT X 2
In the reaming time in class, complete 5 working sets of Deadlifts:
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%
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-Round numbers up or down based on feel, weights should be heavy but not to failure
ACCESSORY
3 sets:
6 Barbell Good Mornings @ 31X1 tempo – heavy as technique will allow
100′ OH KB Carry per arm
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3 sets:
8-12 GH Raises
15-20 Banded Glute Bridges
Optional Conditioning
Easy 15-20 min Run, Bike or Row
Aim for a steady and consistent pace across, don’t go out too hot and taper off, you should not be “gassed” at the end of this
