Thursday, 11 May, 2017
WARM UP – MOBILITY
Shoulder / Trunk / Hip circles + warm-ups
Green band hip stretch, 20-30s each / side:
Hamstring floss – facing away
Low lunge – sideways, banded leg forward
High lunge – facing post, banded leg down
+ 30-40s / side front rack floss
—
Clean & Jerk warm-up drills with empty barbell
WOD A
CLEAN & JERK
Every 90s x 10 Sets: 1 Clean & Jerk
Loading per set: 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+% of 1RM
– Ideally a full squat clean + split jerk, but modify as needed
– Goal is to hit all your lifts today without maxing out or getting sloppy. Do not feel the need to match or hit a new 1RM today.
WOD B
DEADLIFT X 6
Every 2:30 min x 6 sets: (15 mins)
1-2: 10 reps at 60%
3-4: 8 reps at 65%
5-6: 6 reps at 70%
ACCESSORY
2-3 rounds:
6-8 x GH Raise
8-10/side Single leg RDL (use KB or DB)
45-60s Weighed plank hold
Optional Conditioning
4 x 500m Row intervals
– Rest ~4 min between sets to almost full recovery.
– maintain consist pace across each set (85-90% effort)
