1/25/2018

1/24/2018
January 23, 2018
1/26/2018
January 25, 2018

W.U. 5 Min Individual

Group W.U. Ladder Drills

Skill:  Dead-hang Pull-ups

10 sets of 3 reps starting a dead hang position and completing full chin above the bar.

**Use bands, weight vests, weight as needed

W.O.D  Recovery “Not for time or Speed”

5 rounds of

  • 5 x Ring Pushups
  • 20L/20R x 1 Arm Bent over dumbbell row 50/35 or use a KB suitable for ROM
  • 10 x Wall Facing Squats 
  • 15 x Bent Over Lateral Raises 

CORE:  Coaches choice.

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OLY Group:

  • Power Snatch:  60% x 2, 65% x 2, 70% x 2 (3)
  • Clean: 60% x 3, 70% x 3(2), 80% x 3(2)
  • Snatch High Pull: 80% x 4 (4)
  • Back Squat: 60% x 4, 70% x 4(2), 75% x 4