Thursday 11.5.15 WOD NOTES

Dynamic Effort Upper

Mobility: 5min

Coaches choice from these 2 mobility pieces shown. Make sure you are educating the Athletes on why we are performing this mobility.

Dynamic Warm Up: 5min

Mix in the ergs this month so that Athletes can accumulate meters for RowVember

Strength: 15min

Press Complex (6x Push Press+Push Jerk + Split Jerk @70%)
**take from rack

From the rack. Athletes need to work at a true 70% 1RM Push Press. Over the next 2 weeks we will work to 75%. 1 Complex = Push Press + Push Jerk + Split Jerk. Athletes will perform 6 complexes.
When teaching the press complex review the common faults of each movement and the common ques that the Athletes will be Coaches on.
Common Faults
Push Press: Knees tracking forward
Push Jerk: Not reaching Hip Extension, Knees tracking forward
Split Jerk: Improper split mechanics and recovery, Not reaching Hip Extension, Knees tracking forward
By performing the overhead press in a complex it allows us to speed, technique and strength all in one.

WOD: 17min

“2min Drill”
2min at each movement, with 1min rest after each AMRAP
10 Power Snatches, max Burpees
15 Push Jerks max HSPU
20 HR Push Ups, max Air Squats
20 HR Push Ups, max Air Squats
15 Push Jerks, max HSPU
10 Power Snatches, max Burpees
**Score total Burpees + HSPU + Squats
**All lifts (115,75)


Last completed 270+ days ago! If not Rx weights Athletes need to choose a weight they can complete barbell movements unbroken. Make sure you leave plenty of time to complete the WOD, there is a lot of built in rest.

$ Out

5 Rounds
10 Cal Assault Bike
10 Broad Jumps
10 MB Sit Ups