WOD Friday 2/24/12

Strength:

   OFF


Conditioning:

   5 rounds of:
       10 Wallball
       10 KB Swings (53#/ 35#)
       10 GHD Sit ups
       10 High Pulls (70# Sandbag/ 50# Sandbag)
       50 meter Sandbag Run

   Intermediate:
   5 rounds of:
       10 Wallball
       10 KB Swings (35#/ 26#)
       10 Sit ups
       10 High Pulls (50# Sandbag/ 35# Sandbag)
       50 meter Sandbag Run

*If you do not have access to a sandbag, use a KettleBell

*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.


WOD DEMO w Joey Marble



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The Monthly Movement

This months movement is the...

Clean High Pull:


Why:

• It's a skill transfer exercise which can help aid performance in the clean.
• The movement involves multiple joints and build explosive power.
• The wider grip, as opposed to the sumo-deadlift high pull, puts less stress on the wrists. 
• Great total-body movement.

How:

• Start with the bar on the ground and position your feet in a stance were you would be comfortable jumping from.  
• You should be in a position very similar if not exactly like the stance you would clean in.  Hands should be on the outside of the legs.
• Now thrust your hips forward, shrug your shoulders, and pull the bar to your sternum/lower chest.
• You should be generating enough force with your hips to limit the use of your arms in getting the bar up.
• At the top of the movement make sure your elbows are above the bar.
• You should have "triple extension" (ankles, hips, traps) at the top of the movement.
• Lower the bar, push your hips back, and return to the starting position

Try to work this in in your program, especially if you have trouble with that 2nd pull in the clean.

Train hard and train smart.

Tuesday WOD 1/3/12

Strength:

Oh Squat

3-3-3-3-3


Conditioning:

21-15-9 of:
High pulls (135#/95#)*start in the same position as you would for a clean* 

Burpees

Intermediate:

High pulls (95#/65#) 

Burpees

Beginner:

High pulls from hang position (65#/45#) 

Squat thrust

*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.

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