Friday, 2 September, 2016

WARM UP – MOBILITY
5 mins hip openers
5 mins pre squat activation – glute bridges, banded steps, hollow holds etc.

Allow until 20 mins into class to warmup for squats, ideally 8 mins

WOD A
BACK SQUAT X 5

E3MOM x 4 sets:
4-5 Back Squats @ 85% of 1RM
-If you have missed some squat days recently or are feeling beat up today then bring the weight down a bit to allow for 4-5 good reps
-You can warmup some muscle up drills after if set of squats if you would like – don’t waste too much energy with this though, save it for your squats!

WOD B

HACKSAW JIM DUGGAN PT. 1 OF 2
5 min AMRAP:
2 Squat Cleans 225/155lb
2/1 Strict Muscle Ups (girls do 2 if you are able to!)

-Scale cleans to a weight that is heavy but allows for singles without missing reps
-Scale MU’s to your current strict progression or 6-8 Strict Pullups & Dips
***Rest 3 mins before starting pt.2***

HACKSAW JIM DUGGAN PT. 2 OF 2
5 min AMRAP:
10 Hang Power Cleans 155/105lb
10 Push Jerks

-Use a weight that you could do 8-10 unbroken HPC & Jerks with

ACCESSORY

3 sets:
15-20 GHD Hip Extensions
Max Hollow Rock
2-3 Crossover Recovery exercises