Sunday, 28 January, 2018
WARM UP – MOBILITY
3-5 min aerobic warm-up
Dynamic joint warm-up and stretch
Pre-squat hip openers + overhead
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Front squat / Clean / Jerk: tech and warm-up drills
WOD A
CLEAN & JERK
Every 2 min x 8 sets: Clean & Jerk
Sets 1-2: 2 reps @ 70-75%
Sets 3-4: 2 reps @ 80-85%
Sets 5-8: 1 rep @ 85-90%
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Sets 1-4 will be 2 x clean and jerks (drop and re-set between lifts, not t’n’g)
Sets 5-8 singles should all be heavy but all makeable with good technique.
WOD B
DEADLIFT, HANG POWER CLEAN, LUNGE COMPLEX
Complete as an unbroken complex:
8 Deadlifts
6 Hang power cleans
4 Front rack lunge steps (alternating)
Every 3 mins x 5 sets:
Start at a light to moderate weight and build to a heavy set of the complex
WOD C
C1) 3 super sets of:
10-12 x Bench supported double KB or DB Chinese rows (heavy)
12-15 x banded straight arm lat press down (w/ dowel)
– rest 90s
C2) 3 super sets of:
10-12 Dumbbell bench press
12-15 banded tricep press downs
– rest 90s
