Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Practice HS Holds for 15 min (Wall/Free Standing/Parallettes)
.
NB – Practice how to tuck and roll out of a handstand
.
Score = Longest HS hold time (you are allowed to move arround to keep your balance)
.
then…
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Segment Snatch, Snatch 2-2-2-2-2-2
.
Score = Load
.
2) Strict HSPU’s
5 x Max Reps
.
Score = Total Reps
.
Scaling – Reduced Height/Banded-Jacket/Piked PU
.
then…
.
2) Complete the […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Front Squat 6×8 (75% 1RM)
.
Score = Load
.
then…
.
2) Complete the following in 5 min:
5 Bear Complex (80kg/52kg)
75 DU’s
AMRAP of Burpee Box Jump Overs (61 cm/51 cm)
.
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) AMRAP the following for 20 min:
50 Burpees
500 m Run
40 Box Jumps (61cm/51cm)
500 m Run
30 C2B Pull-up’s
500 m Run
20 HSPU’s
.
Score = Total Reps
.
* Scaling –
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Back Squat (90% 1RM) 3-3-3-3-3 (leave every 2 min)
.
Score = Load
.
then…
.
2) Tabata the following:
Cluster (40kg/25kg)
1 min Transition
Power Clean (60kg/40kg)
1 min Transition
OHS (40kg/25kg)
1 min […]
WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) Always Fit League – WOM’s Oct 15.1A & 15.1B (http://alwaysfitleague.com/category/woms/)
WOM OCT 15.1A
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
Load 1 – 35kg/25kg Clean & Jerk, 30 reps
Load 2 – 60kg/40kg Clean & Jerk, 30 reps
Load 3 – 75kg/50kg […]
