WOD @theprogrm - 13. April 2017

Warm Up (10 minutes):

1. General OH mobility warm up

2. Hinge warm up

 

Main Class (40 minutes):

Strength:

1. Deadlift

1.1 Do 3x10 DL at 40/35kg, tempo 3-0-1-1, focus on straight back, eyes ahead and lifting from the legs, not the back

1.2 Find your daily 2RM (ideally this should be more than last week’s 3RM)

1.3 Drop down to 80% and do 6 more sets of 2

 

Workout:

Barbell cycling - focus on smooth and efficient movement

1. 3x10 Push press, rest 1 min between sets

2. 3x10 Thruster, rest 1 min between sets

3. 3x10 Cluster, rest 1 min between sets

Rx weight: 60/40kg

 

Accessory (10 min):

Midline work -  3 rounds

30 sec Hollow hold

30 sec Side plank left

30 sec  Side plank right

30 sec Rest