Friday 171020

 

Next Friday is the Night of the Living Dead-Lift Off. Don’t forget to put you name down for something to share on the community board. 

Saturday Schedule:

6a – Olympic Lifting
7a – WOD
8a — Striking WOD 
8a – Open Gym (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength:

Alternate for 5 working sets. 20 min max.

A1: Find a heavy set of 5 Turkish Get Up, unbroken. Be sure to start with the weak arm.

A2: Deficit lunge, Double KB front rack, 7-8 each leg (14 or 16 total)

To be performed standing on a plate, 2 KB are brought to the rack position. Lunge backwards, kiss the knee to the ground before bringing it back to the plate. These are not only done for load, but for anterior hip mobility in the rear leg. Don’t just go for load here today, but play with the movement and flexibility aspect of it.

Shown here, but we are using a double KB, instead of single:

B. WOD:
25-20-15-10-5

Dumbbell Thrusters   ( 35/20,   30/15, 25/10)
1-2-3-4-5
Turkish Get Up with dumbbell

Cool Down

C. Above and Beyond:

If you can do this before class, you may go heavier. If you do it after class, or if your shoulders are smoked in general, stay light, really drill immaculate technique.

Pause snatch + hang snatch (knee) + snatch

5-7 sets

D: Rotate for 4-5 sets

D1: Single arm bent dumbbell row 5-7 each arm

D2: around the world, AMRAP each side

D3: 7 way hip, 4-5 reps each

Mobility

Smash the hamstrings really good. Use the kids bar on the rig, or a softball or supernova. 15 min total.

Smash the anterior shin. I find a double LAX ball works best for this. 5 min each side.