Thursday, 15 December, 2016
WARM UP – MOBILITY
Dynamic joint warm-up + Hip opener stretches
2 rounds:
8-10 Plate cossack squats Rd1 / Plate Squats Rd 2
8-10 Ring Rows Rd 1 / Beat swings or Pull-ups Rd 2
10 Hollow rocks
5 Superman lifts (2-3s hold)
WOD A
BACK SQUAT X 2
6 min warm-up time then:
Every 2:30 min x 6 sets: Back squat:
Set 1-3: 3 reps @ 75-85%
Set 4-6: 2 reps @ 85-90+%
WOD B
THRUSTER X 10
EMOM x 10 (5 rounds of each alternating)
B1: 10 “unbroken” thrusters (start light-moderate weight build each set as needed)
B2: 8-12 Chest to bar pull-ups (or regular kipping pull-ups)
—
Trusters should be “heavy” but also done as smoothly as possible. Don’t go so heavy that you have to stop half way through the set. Aim to make small jumps each set. Newer athletes may keep the same weight across each set.
ACCESSORY
3 rounds:
6-8/leg x Bulgarian Split squat (2 x KB or DB held by your side or 1 in goblet position)
15-20 x Banded face pulls
15-20 x Banded pull aparts
