Saturday Catch Up

Catch up on a missed session or come & sharpen some skills. There's no better way to start your weekend.

22/6/2012

Mobility WOD-Skin the Cat Prep for Overhead Lifting

(A) Strength Ladder 10-8-6-4-2-1
Deadlift
Power Clean
Push press
Set bar at same weight for all 3 movements.
*add weight each rep scheme
(ex. 10 DL, 10 PC, 10 PP @ 40kg add 50kg for 8 DL, 8 PC, 8 PP add weight, etc.)
Final weight on bar is what goes on board

(B) Complete 4 rounds
You have 1 minute to complete the following
4 DB Snatch 70lb (Games Standard)
1 x Suicide run
*Rest 60 Seconds Between rounds
**If you don't make it in 1minute on any round, Row 1000m

20RM Day

(A) Back Squat 20RM (Add 2.5kg from last time)

(B) 4Rnds “Burner”
15 WB
12 BJ 24, 20
9 TTB
6

Post Created 20/06/2012 5:17:27 AM

Mobility WOD-Improve your Shoulder position in the Snatch

(A) Work up to 1 rm Full Snatch in 15min Then back it down to 70% and perform a double EMOTM for 7 minutes.

(B) Complete 30-20-10 reps of
KB swing (32kg/24kg)
Ring dips
pull ups

(C) 1x max plank hold.

The Chief On Steroids

(A) Good Mornings 3-3-3-3
(Stay Right Back & Go Heavier Than Last Time)

(B) Deadlift 10-8-6-4-2 (Rest between sets is to be as long as takes to reload bar for next)

Note: All reps are to be touch & go & can dump only on last rep.
You get one go at each rep range so put your thinking caps on & warm up smart whilst testing the water.

(C) THE CHIEF ON STEROIDS
5 Rnds For Total Reps of
3min AMRAP of
3 Power Cleans 205/135
6 Chest Slapping Pushups
9 Jumping Squats

Recover 1min between rounds.

Notes: The only requirement for height jumped on Jumping Squats is that the entire foot clearly leaves the floor.

CALM DOWN, it's ok. Yes the clever ones amongst you have noticed that the pushups in (C) have been changed to Chest Slapping. Well, he is on Steroids so things can change fast. Enjoy.