Sunday, 25 February, 2018
WARM UP – MOBILITY
Big dynamic joint warm-up & stretch out
Green band: overhead + posterior chain stretch
Power clean & push jerk technique drills
WOD A
POWER CLEAN & PUSH JERK X 3
In 17-20 mins build slowly to a heavy sets of 3 ‘touch and go’ power clean + push jerk
Warm-up with some lighter weights and get it at least 4-5 working sets.
WOD B
HALTING CLEAN DEADLIFT (THIGH) + 2 CLEAN PULLS
Perform 1 halting clean deadlift with a 2-3s pause at mid shin, knees, then stop in the power position at mid thigh. Return to the floor and complete 2 x Clean pulls
2 TEMPO STRICT PRESS + 4 PUSH PRESS
2 Strict press (@ 4,1,X,1), Followed immediately by 4 Push press (no tempo, but re-set at the bottom of each rep, no TNG)
Every 2 min x 8 sets (4 sets of each alternating)
B1: 1 halting clean deadlift + 2 clean pulls (80-90% of clean)
B2: 2 strict press + 4 push press (build as needed)
WOD C
3 rounds of:
5 tall box jumps
rest 30s
8-10 barbell hip thrusts
rest 60s
3 rounds of:
10-12 Dumbbell bench press
rest 30s
12-15 Barbell bicep curls
rest 30s
15-20 Banded tricep press downs
rest 60-90s
