Sunday, 13 August, 2017
WARM UP – MOBILITY
Big dynamic joint warm-up and movement prep/mobility work
—
Clean and Jerk warm-ups and review WOD A
WOD A
8 min: Movemnet primer
Every 2 mins x 4 sets: Complete 5 front squats @ 3,2,1,1 + 5 press from split jerk receiving position.
First round with an empty barbell, add light weights as needed building each set.
WOD B
CLEAN, FRONT SQUAT, JERK
B1) 15 mins to build to a heavy set of: 1 clean + 1 front squat + 1 jerk
—Rest 3 mins—
B2) E2MOM x 4 sets:
Sets 1&2: 1+1+1 @ 85-90% of B1
Sets 3&4: 2+2+2 @ 75-80% of B1 (these reps can be T&G but don’t have to be)
WOD C
DEADLIFT X 3
C1: In 10 minutes build to a moderately heavy deadlift x 3 (aim for ~75% of 1RM):
Then;
C2: E2MOM x 5 sets:
Speed Deadlift x 3 reps @60-65% of 1RM (or 10-15% less that C1)
ACCESSORY
3 rounds for quality:
12-15 x Light hip extensions or 15-20 Reverse hypers
15-20s L-sit hold
8-10 Seated arnold press (DB or KB)
