Thursday, 22 September, 2016
WARM UP – MOBILITY
Quick dynamic warm-up, then with and empty barbell:
5 Halting Clean Deadlifts (2-3s pause mid shin / knees / mid thigh)
5 Clean Pulls
5 “Scarecrow” power clean drops (upright row barbell to sternum, then fast drop under to PC receiving pos.)
– Rest 15-20s –
3-5/each: Power Cleans from: High Hang / Hang / Floor
WOD A
POWER CLEAN X 3
Every 2 min x 6 sets:
3 Power Cleans (1.1.1 – Perform as 3 quick singles w/ 5-7s rest between reps)
Build over the 6 sets, suggested loading: (% of 1RM PC)
Set 1-2: 65-70%
Set 3-4: 75-80%
Sets 5-6: 80-85%
—
Avoid going right to failure on these, last sets should be heavy, but not so that your technique is compromised.
WOD B
DEADLIFT X 2
WEIGHTED RING DIP X 5
Every 3 min x 5 sets:
2 x Deadlifts (non-touch and go) @ 85-90% of 1RM.
– Rest 15-20s –
5 x Ring Dips (Weighted if possible – sub bar/banded dips)
– Rest remainder of 3 min –
WOD C
Complete 3 rounds for quality:
30s Banded good mornings (fast and smooth) (Black, or 1or2 Green bands)
30s Hollow rocks / Hollow hold
30s Plank up-downs (elbow to hands)
30s Rest
