Friday 6.23.17 WOD


Glute Activation + Squat Mobility
2 Rounds of:
1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s.
1b) Cook Squats x 5 reps. Rest 10s.
1c) X-Band Walk x 20s each direction


2 Sets. Add weight for set 2
10 RDLs
8 Front Squats
6 Bar Facing Burpees
4 Power Cleans


Front Box Squat (5 x 5 @55-65%, every 60s. – +5% f)
Power Clean (5 x 3 @75%, every 90s. – +5% from las)
Training Intent
All sets should be fast. Athletes should be able to transition from box squats to cleans. Make sure your athletes are sitting back on the box. Then, explode up. These are NOT touch n go. Have both movements warm, so you can set a close for 10:00 EMOM and go right from front squats to power cleans. This should not take longer than 20:00. With all speed work, the intent is to develop force production. So, if needed, downgrade loading. Your athletes will be better served to move faster and go lighter.


2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
Rx: (95, 65)
L2: (75, 55)
L1: (65, 35) (Regular Burpees)
Alternate Movement:
– Power Cleans: Clean Grip Deadlifts, moderate weight.
Training Intent
Push your pace today. This one will go quick, so athletes need to move through cleans fast. Cleans should be moderate weight and capable of being done touch n go/fast singles.

$ Out

GHD Back Extensions: 3 x 15 (1 ct glute squeeze at top).