Monday 4.4.16 WOD NOTES

Mobility: 8min

2min each side adductor smash 0:00 – 1:53
min each side 0:00 – 1:40

Dynamic Warm Up: 5min

Strength: 15min

Squat Clean (Score 3×5)
**Starting weight=5% heavier than last week
Switching up the programing order for the next 3 weeks.
We will complete DE work on Monday and Tuesday, ME work of Thursday and Friday.
Performing high repetition oly lifts; when performed incorrectly can stress bad mechanics; when performed correctly with appropriate ME programming they can increase strength and conditioning. The clean is a very functional movement that when performed correctly under stress (high repetition) can be safe. As usual back and lockout position should be stressed.
The sets are to be completed TNG.
Allow 3min to warm up. Then complete one set every 2min.

WOD: 20min

“Charlie Bit My Finger”
In 20min Complete:
10 Rounds
5 Front Squats (185,135, 155,115)
3 HSPU to 4″ negative (Rx=HSPU)
**Barbell from ground
Athletes need to choose a weight that they can complete all front squats unbroken. All HSPU should also be completed unbroken. HSPU, Rx+ to a 4″ negative (AbMat + (45# plate + 15# plate on each side), Rx = to a flat surface AbMat + 15# plate on each side.
20min time cap but Athletes should complete in well under.

Cool Down Stretch: 2-3min

$ Out

“Sit Up Flight Simulator”
Unbroken Sit Ups
**Feet anchored