WOD 4th January 2014

03 Jan WOD 4th January 2014

Warm Up: Mobility + 3rds 5 x Burpees 10 x Ring Push Ups 15m x Shuttles

Strength: Bench Press 5,3,1,10

WOD: For Quality

20 x Strict Pull Ups

15 x Strict Dips

10 x Strict HSPU

20 x Strict Chin Ups

15 x Push Ups

10 x Hollow Rocks

OLYMPIC LIFTING PROGRAMMING

DRILLS – Stand to Position 1

Hit and Catch (power)

Hit and Catch (squat)

Jerk from catch position

Jerk from catch position with recovery (front foot, back foot)

Clean set up (position 2 and 3)

(15-20 min – don’t rush – look to improve technique)

WORK – Build to heavy complex

clean pull – low hang clean – jerk

EXTRA STRENGTH WORK – 3 sets of 5 on a squat, deadlift or press, depending on athletes weaknesses.