| WUWOD
To be done in open gym before the class:
10 good mornings with light kb
10 sit up to pike
10 single leg deadlifts
10 sit up to straddle
10 strict sit ups
10 strict ttb/leg raises
10 super mans
WOD 1
E2mo2m for 10 mins
0-2 5 reps @ 50-60% 1rm deadlift
2-4 5 reps @ 60-70%
4-6 3 reps @ 70-80%
6-8 2 reps @ 80-90%
8-10 2 reps @ 90+%
Straight into part 2: For time
*8 min timecap
Additional Work
rest!
Barbell
Increase weight by 2.5kg or 5% on all lifts
A). Snatch Primer
Build to heavy double & hold.
B). Snatch 5×2
C). Power Clean + Power Jerk 5×2 (1+1. PC, PJ, PC, PJ)
D). Front Squat 5 x 3 (Comfortable Triple – the weight will increment throughout the weeks)
E). Accessory Work;
a. 3 x MAX reps Strict Pull Ups (2 minutes rest)
Accumulate:
b. 30 weighted Ab Mat Sit Ups
c. 30 Back Extensions (on GHD or Supermans with 2sec hold, can be broken into sets if needed) |
