Thursday 12th October – WOD, Barbell & FHT

11th October 2017

Who would win in a race, Daine or Sonic?

WOD 1

Weightlifting 101 Barbell Warm Up

WOD 2

For time complete:
15 Squat Cleans @ 70 / 50 RX    Comp 75 / 55kg
10 Power Snatch @ 70 / 50 RX   Comp 75 / 55kg
15 Squat Clean @ 60 / 40 RX   Comp 65 / 45kg
10 Power Snatch @ 60 / 40 RX  Comp 65 / 45kg
15 Squat Cleans @ 70 / 50 RX – Comp 75 / 55kg
10 Power Snatch @ 70 / 50 RX – Comp 75 / 55kg
*21 Min Time Cap

Additional Work

6 Rounds for Time:
6 Deadlifts (315/225)
8 Bar facing burpees
10 Kcal Ski erg
*12 Min Cap

Barbell

a) Complex; Hang snatch/snatch balance/OHS x 6 reps
b) Behind the Neck Split Jerks 6 x 2 reps
(ensure your grip is not extra wide, keep it your normal jerk width)
c) 3 Position Clean & Split Jerk x 6 reps
(i.e. from floor, hang then high hang/pockets +jerk after each clean)
Successory work;
In your own time for quality (bar only)
20 x Front Squat/Strict Press/Sotts Press

(if you cannot Sotts press from the front then use BTN variant. If this is too much use a band – see barbell club video on FB)

FHT

Warm up – 7 mins
A1 – Jammer press – 3 x10 (  2-0-x-0 ) 1 min rest
B1 – Lean away pull ups (rings) – 3 x 6/8 ( 2-0-1-0 ) 1 min rest
C1- Glute bridge db press 3 x 6/8 ( 2-0-1-1 ) 1 min rest
D1- Supinated bb row to belly button 3 x 8/10 ( 2-0-1-0 )
The GRIND ( partner ) 10 min amrap
Med ball twists – backs together x 20 reps
Ab mat med ball sit ups x 20 reps
Med ball good mornings x 10 reps
Plank on rings 30 sec hold
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