Tuesday, 1 November, 2016
WARM UP – MOBILITY
Dynamic joint + midline warm-up
Pre-squat hip openers
Blue band glute steps / bridges / squats
WOD A
BACK SQUAT X 8
In 17 min, warm-up to working weigh and complete 4 working sets of 8 back squats (65-75% of 1RM).
You may build slightly or use the same weight across each set. Aim to finish slightly heavier that last weeks 10’s.
Rest 2:30-3 min between working sets.
WOD B
DOUBLE TROUBLE
Complete 10 rounds for time with a partner: (5 rounds each, alternate complete rounds)
12 Double KB Sumo deadlifts
10 Double KB Cleans
8 Double KB Front rack lunges (4/leg alternating)
Rx: 2 x 24/16kg but scale accordingly so that sets are done more or less unbroken.
ACCESSORY
3 rounds:
8-10 GH Raise
45-60s Weighted plank
– rest as needed
