4 Nov 2013

Warm Up:
Dynamics
Squat therapy
Burgener (OLY)

Ground Zero:
Core work:  1 min rest between each set and movement
2 rounds : 1 min plank hold
2 x 20 Med ball twists (sitting)
2 x 25 Sit ups

Strength:  2 x 10 Barbell only front squat
               2 x 25 Standing lower Back Extensions

WOD:  2 x 8 min max metres row (2 min rest btwn rounds)

POWER:
All percentages are based on 90% 1RM max weight, to be referred to ongoing as your Training Max.
2 Mins rest btwn sets
BENCH PRESS 4 x 4
4 @ 60% (of your 90%)
4 @ 70%
4 @ 75%
4 @ 85%

REST 5 MIN, then 10 MIN EMOTM
4 reps @ 60%

OLY:
POWER CLEANS 4 x 3
All percentages based on True Max, or 1RM
2 min rest btwn sets
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85%

REST 5 MIN, then 10 MIN EMOTM
4 reps @ 60%

POWER & OLY WOD:

12 min cap:

25 Walking lunges
20 Ring Rows
50 Box Jumps
20 DU
25 Ring Dip (or Box Dip)
20 KTE
30 KB Swing
30 Sit Ups
20 Hang squat clean (50%)
25 Back Extensions
30 Wall Ball