WOD NOTES
Building your squat. First practicing and perfecting the basics. Then some heavy 3’s, the last set of three should feel like a big struggle. Now lets be clear…. the struggle is to maintaining perfect position for all reps, if your form breaks down then it’s too damn heavy!!!!! (positional maxes in training)
Followed by some strict gymnastics work.
Fitness and Performance
Dynamic prep
Toe reach series
Boot straps x 6
Bird dogs x 6
5 minutes
Working on the perfect air squat
Back Squats
10-8-6 (warm up sets)
3-3-3 (working sets)
Then..
2 sets at 80/75%
Accumulate the following as a finisher
Fitness
3 minutes of Plank on the low rings (hollow body)
Break and rest as needed
Performance
50 shoulder taps facing the wall
Break and rest as needed
Sport
Dynamic prep
Indian club full circles x 10
Prayer stretch x 45 sec
Band row + external rotation x 12
5 minutes
Draw out split jerk landing for your feet
Practice hitting your targets
Tall Jerk
4 x 3
Working speed – and landing on your targets
Split Jerk
1-1-1-1-1
Then…
2 sets @80/75%
Jerk Recoveries AHAP
3-3-3-3
15 minutes
Build to heavy 3 HBBS
Then..
2 sets at 80/75%
Flush/recovery
50 calorie Assault bike
50 calorie Row
@talking pace
