WOD @theprogrm - 15. August 2017

Warm Up:

1 min passive hang

Then,

2 rounds of:

10 Shoulder external rotation drill each side (see video sent for week 17)

10 Dislocates with PVC pipe

10 BTN Strict press with PVC pipe

10 Air Squats

 

Strength / Skill work

Push Jerk

1. Find your 2RM

 

Push Jerk Cycling

1. Use 50% of your 2RM and do: 3x12

2. Use 60% of your 2RM and do 3x9

3. Use 70% of your 2RM and do 3x6

 

Main focus is to find a good rhythm and move fast and smooth.

 

Workout:

17 min AMRAP:

7 Cleans, 50/35kg

10 TTB Scale = Kipping hang to L-Sit

7 Thruster, 50/35kg

10 Pull ups  Scale = Ring rows

 

Accessory (optional):

Posterior chain strength

3 rounds of:

8-12 Single legged DL with KB

20 GHD Hip extensions *Substitute 20 Arch rocks

20 Hip thrusters