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Thursday 12.10.2020

POSTED ON December 9, 2020

Thursday | 12.10.2020

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Thursday 12/10
 
**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1
Junkyard Dog Part 2
 
Coach B Coaching Burgner Warm Up Snatch
Coach B Coaching Skill Transfer Exercises Snatch
**2.Strength Prep**
 
Give Athletes 3-4 sets to warm up to opening weight
 
Strength: Shoulder Press 6×5
 
Shoulder Press for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
#4: 5 reps @ 50%
#5: 5 reps @ 40%
 
**3. Workout Prep**
15ft DB Front Rack Lunge (moderate weight)
5 Burpee Over Dumbbell
15ft DB Front Rack Lunge (moderate weight)
 
WOD: Clever Girl
* Target time: 10-12 minutes
* Time cap: 15 minutes
 
200ft Front Rack Dumbbell Lunge (50s/35s)
50 Burpee of Dumbbell
200ft Front Rack Dumbbell Lunge (50s/35s)
* The Scaling aim is for athletes to move comfortably without weight or movement being the limiting factor.
* Scaling option 1
200ft Front Rack Dumbbell Lunge (35s/25s)
50 Burpees
200ft Front Rack Dumbbell Lunge (35s/25s)
 
* Scaling option 2
125ft Front Rack Dumbbell Lunge (35s/25s)
30 Burpees
125ft Front Rack Dumbbell Lunge (35s/25s)
 
* Scaling option 3
50 Step Back Lunges (OR Alternating Step Ups (24/20))
25 Burpees
50 Step Back Lunges (OR Alternating Step Ups (24/20))
 
Accessory:
 
5 sets
10 Banded Strict Chin ups (reps should be smooth and controlled)
30 seconds Cat Cow
30 seconds Bird Dog
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