Tuesday 26th September – WOD, Barbell & Movement

25th September 2017

Simone Biles has been award Sport Illustrated #1 in the Fittest Athletes of 2017

WUWOD

5 Min AMRAP of:
10 Air Squats
5 Burpees
10 Jump Squats
5 Burpees
10 Jumping Lunges

WOD 1

In pairs, 3 rounds for quality:
10 Stiff-leg Deadlift @ 80/55
20 Back Squat @ 80/55
30 Backward Lunges – Back rack @ 80/55
*1 Work/1 Rest
*p1 completes Deadlifts then partner 2 completes Deadlifts, then move onto next movement
*Pick a weight you can complete each movement unbroken, but HEAVY unbroken
*25 Min Cap

WOD 2

For time:
50 DB/KB Thrusters @ 22.5/15 or 24/16
40 ALT Pistols
50 Wall Ball @ 20/14
*10 Min Cap
*Pick a weight on the thrusters that allow you to complete sets of around 10 reps unbroken

Additional Work 

REST

Barbell

A) Snatch Balance 6 x 2 reps
(each rep has a 3 sec pause in the bottom/receive position)
Build to a weight which challenges position but no misses!

B) Clean pull +Full Clean+ Front squat
7 x 1 reps (1 rep = 1+1+1)
3-4 warm up sets and then 7 working sets (don’t be the guy that counts their warm up as a working set..)

C) Split Jerk
6 x 3 reps (each rep has 3 sec pause in the receive position)
Build to a weight which challenges position but no misses!

D) Successor Work
Goblet squat “Sally” or 30 reps of pause Goblet squat.

Movement

Warm Up
Stretch

Technique:
EMOM 9 mins
Min 1&6: Max dips
Min 2&7: Goblet squat hold
Min 3&8: Max straight arm support
Min 4&9: Max bent arm support:
Min 5: Rest
Pistols couplet
Each leg
30s Assisted/Unassisted pistol
30s Squat with weight on knee (20/15kg)
Repeat x1
Change leg
Conditioning 10 mins
Check In: 20x Candlestick Roll ( single leg)
Then
Ascending each round;
1 Box Dip (+1)
1 Burpee (+1)
2 Press Up (+2)
2 Air Squat (+2)
Flexibility
EMOM 5mins
5 Air Squats (in remaining time hold in bottom)
Additional work
10 Down to 1 Dips
1 Up to 10 Air Squats w/ 3 second pause at bottom
(First round 1 dip, 10 air squats etc.)
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