Monday, 20 November, 2017
WARM UP – MOBILITY
Shoulder circles, thoracic mobility
KB Shoulder warmup: halos, windmills, split presses
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Tech WOD A complex
WOD A
3 Push press, 2 Push jerk, 1 Split jerk
E2.5MOM x 5 sets:
3 Push Press + 2 Push Jerk + 1 Split Jerk
-Aim to perform all working sets at approx. 65-75% of 1RM C&J, weights should feel heavy but technique should still be there on your final jerk
WOD B
Usain Bolt
For time:
21/15 Cal Assault Bike
15 Double DB Clean & Jerks 40/25lb
12/9 CTB Pullups + 12/9 Ring Dips
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-This workout should be done at SPRINT pace today!
-For DB C&J’s: weights can touch outside or between legs, only one end of DB’s have to touch, any style of clean to overhead is OK, it just can’t be a snatch
-Pullups and Dips can be divided anyway, for example you could do 3+3 x 5 if needed
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Usain Bolt – Rx+
For time:
21 Cal Assault Bike
15 Double DB Clean & Jerks 50/35lb
9 Ring Muscle Ups
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-This workout should be done at SPRINT pace today!
-For DB C&J’s: weights can touch outside or between legs, only one end of DB’s have to touch, any style of clean to overhead is OK, it just can’t be a snatch
WOD C
***Start this as soon as you are recovered from WOD B***
1) 3 Super Sets (rest 2 mins between)
10-12 Seated DB Arnold Press
10-12 Double DB Bent Over Row (use the same or slightly heavier weight as presses)
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2) 3 Super Sets:
20 Alt. Single Arm DB Upright Rows (10 per side)
20 Alt. Side Delt Raises (10 per side – these should be a lot lighter than weight used on upright rows)
ACCESSORY
Crossover Recovery
