Thursday, 27 April, 2017
WARM UP – MOBILITY
Big dynamic joint warm-up and stretch out.
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Front squat, Split Press, Clean & Jerk warm-up drills and technique.
WOD A
CLEAN & JERK X 2
4-5 min to warm-up to ~65% then:
Every 2 min x 8 sets:
2 x Clean and Jerk (1.1. Complete as 2 quick singles w/ 5-7s rest between reps)
Sets 1-3: Build from ~60-80%
Sets 4-8: ~80-85% across (pick a weight and stay with it for all 5 sets)
—
Ideally a Squat Clean + Split Jerk, but modify as needed.
WOD B
DEADLIFT X 12
Every 90s x 10 (5 sets each alternating)
B1) 12 Deadlifts (60-65% across)
B2) 12-15 Dumbbell Push Press (or optional Axle / Multi Grip bar) (heavy but smooth/unbroken)
ACCESSORY
3 rounds:
8-10/each ( Front + Side + Rear) delt raise (use light DB or Small plates)
15-20 GHD Sit-ups
40-50 Banded good mornings
Optional Conditioning
Complete 5-8 rounds: (10-14 mins)
30s Row Sprint
-30s Rest –
30s AMRAP Burpees
– 30s Rest –
