WOD: Thursday, October 9, 2014
(A) Soft Tissue Work (5 min)
(B) GymNASTY mobility
(C) Clean and Jerk Drills
(D) Complex 1: 5-7 Sets of 1 Clean, 1 Push Press, 1 Front Squat, 1 Jerk/Split Jerk
(E) Complex 2: 5-7 Sets of 1 Clean, 1 Jerk, 2 Front Squats, 1 Jerk
(F) 5 Min: Max Rep Heavy KB Swings
After Class Accessory Work
- Non-Stop Squats 55-75 Pounds: for 4 Min do continuous squats without resting at the top
- Good Mornings 55-75 Pounds: for 3 Minutes do continous good mornings, loading posterior chain making sure to lock out hips and finish with tight glutes
- Single Leg Leg-Extensions, 5 Sets of: Max Rep Non-Dominant Leg, then match w/dominant leg @ medium-light to medium weight
Brad. Overhead Squats. Photo by Rafael Vega