9 May 2016 9 May 2016
Monday 9 May 2016 '9 May 2016'

wobbie1. Warm-up Base
2:00 Banded Glute Activation (before class)

Then (with class)
30 goblet squats
30 Good Mornings (light)
Run 400m

2. Strength
Deadlift 4×4
The first three sets are warm-up sets between 60 and 80%. The final set is only working set at 85%. All percentages are based off of your 1RM.
The biggest weakness we see in our athletes in terms of pulling from the floor with no momentum from the touch and go bounce, is the initial leg drive from the floor that moves the bar and extends the knees back out of the way. In an effort to improve that, we will be working on heavy sets of 3-5 where you do not drop the bar, but also use zero momentum from the previous rep. The eccentric portion should be very very controlled. The goal is to have reps 1-3 look exactly the same.

3. Met-Con
For Time:
Row 20/15 Calories
30 Sumo DLHP 75/55lbs
Row 20/15 Cal
30 goblet squats kettlebell
Row 20/15 Cal
30 Push Jerks 115/75lbs
Row 20/15 Cal

1. Warm-up level 1
2:00 Banded Glute Activation (before class)

Then (with class)
30 OHS
30 Good Mornings (light)
Run 400m

2. Strength
Deadlift 4×4
The first three sets are warm-up sets between 60 and 80%. The final set is only working set at 85%. All percentages are based off of your 1RM.
The biggest weakness we see in our athletes in terms of pulling from the floor with no momentum from the touch and go bounce, is the initial leg drive from the floor that moves the bar and extends the knees back out of the way. In an effort to improve that, we will be working on heavy sets of 3-5 where you do not drop the bar, but also use zero momentum from the previous rep. The eccentric portion should be very very controlled. The goal is to have reps 1-3 look exactly the same.

3. Met-Con
For Time:
Row 25/20 Calories
30 Sumo DLHP 95/65lbs
Row 25/20 Cal
30 OHS 115/75lbs
Row 25/20 Cal
30 Push Jerks 135/95lbs
Row 25/20 Cal

1. Warm-up level 2
2:00 Banded Glute Activation
Then
30 OHS
30 Good Mornings (light)
Run 400m

2. Strength
Deadlift 4×4
The first three sets are warm-up sets between 60 and 80%. The final set is only working set at 85%. All percentages are based off of your 1RM.
The biggest weakness we see in our athletes in terms of pulling from the floor with no momentum from the touch and go bounce, is the initial leg drive from the floor that moves the bar and extends the knees back out of the way. In an effort to improve that, we will be working on heavy sets of 3-5 where you do not drop the bar, but also use zero momentum from the previous rep. The eccentric portion should be very very controlled. The goal is to have reps 1-3 look exactly the same.

3. Met-Con
For Time:
Row 25/20 Calories
50 Sumo DLHP 95/65lbs
Row 25/20 Cal
50 OHS 115/75lbs
Row 25/20 Cal
50 Push Jerks 135/95lbs
Row 25/20 Cal

4. Extra
EMOM for 10 Minutes:
4 Box Jumps 40/30″
1 “Alec Smith” Complex (4 Pull-ups, 3 Chest to Bar Pull-ups, 2 Bar Muscle Ups)
Both in same minute

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