GWM
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Trigger/Warm-up/Mobilise/Activate
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1) Back Squat
2-2-2-2-2-2 (85% of 1 RM)
* Started – 15 Sept wk 1 – 75%; 23 Sept wk 2 – 80%)!
* Use a Power Rack or Spotter’s – Coaches ensure safety 1st!
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Be sure to warm-up adequately – use the following as a warm-up guideline:
4 […]
WM
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Trigger/Warm-up/Mobilise/Activate
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1) Clean (squat) – Push Jerk – Split Jerk
1,1,1 – 1,1,1 – 1,1,1 – 1,1,1 – 1,1,1
(i.e. 1 rep each per set – repeat 5 times)
* Last completed 11 Sept.
* Aim to work up to 80 – 85% of your 1RM Clean & Split Jerk OR […]
G
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Trigger/Warm-up/Mobilise/Activate
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1) Complete the Benchmark Girl WOD, Cindy…
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Complete as many rounds as possible in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats
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Score = Number of Rounds plus additional Reps completed
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then…
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2) Complete the following holds maximising the resistance leverage:
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Front Lever 5 […]
W
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Trigger/Warm-up/Mobilise/Activate
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1) EMOM complete the following:
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1A) 5 Clean (Squat) & Push Jerks (60% of 1 RM) for 10 min
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Rest 5 min
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1B) 5 Power Cleans (60% of 1RM) for 10 min
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Rest 5 min
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1C) 5 Thrusters (60% of 1RM) for 10 min
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MG
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Trigger/Warm-up/Mobilise/Activate
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1a) 3 Position Power Snatch (1st position – High Hang; 2nd position – Knees; 3rd position – Floor)
3-3-3
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** Last completed on 31 July 2014 and 28 August 2014 (Increase load by 1-5 kg)
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Score = Load (*Beginners remain at 75% of their power snatch 1 RM […]
GW
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Trigger/Warm-up/Mobilise/Activate
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1) Back Squat
2-2-2-2-2-2 (80% of 1 RM) Started 15 Sept (wk 1 – 75%)!
* Use a Power Rack or Spotter’s – Coaches ensure safety 1st!
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then…
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2) Complete the following for time:
40 HR Burpees (burpee ends by jumping over the wall ball)
40 Wall Balls […]
