For this month we will have a Set Warm up which we will use everyday to increase mobility and warm up specific joint, please carry on with current or new goats before classes start.
B - Clean + 1 Push Jerk
rest 60 sec
NB - Still focusing on form not 1 RM
C - 3X5 Pendlay Row
heavier than last week, rest 60 sec
NB - straight into no warm up sets
D - 10 min Time Cap
Cash in - 100 double unders
6 x deadlift 60/45
6 x squat clean 60/45
6 x push press 60/45
NB - If you cant do 100 double unders I want you to try and gain 1 rep at a time, before moving onto AMRAP
The Do's to better training
Eat better. Better nutrition helps sleep. In turn, sleep helps metabolism. It’s a cycle. To maximize the benefits of nutrition and sleep, you need to do both well.
• Give up smoking or any other form of tobacco (3).
• When doing particularly hard workouts during a day or the course of a week or month, be sure to get extra sleep during that time to maximize your gains along with mobility demands.
• Keep your room dark, quiet and cool at night. Light, hot temperatures and noise can disrupt sleep patterns and cause you to sleep poorly.
B - Rest Day
Catch up WOD
NB - On these rest days please take it easy as we have increased volume on lifts and movements so body needs recovery and mobility work to improve not more volume and work load
B - Hang Snatch
NB - These should be performed in a row if bar is dropped weight is too heavy, each snatch should go into a squat
NB bar cannot touch the ground for these 3 reps
C - 7 x rounds of Snatch Bear Complex
(1 round - power snatch, snatch press, Oh squat, snatch behind head press, Oh squat, rest 45sec)
We have just entered the divided we fall comp team is Princess, Pants, Pipa, Snatch, Duncan and FON time to start making a name for ourselves
B - Front Squat 7x 3 Heavy
NB - Either from a rack or clean off the floor
C - 8 min AMRAP 10 squat clean 40/30 10 push ups 10 K2E