Tuesday, August 9, 2016
Will McCoy beat his 132kg Snatch? Check out his WOD Demo on our YouTube Channel or FB Page
1RM Snatch testing today!
Prehab
Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min
Warmup
Coach chooses warm up
Warm up technique for strength work
Strength
Max effort unbroken HSPU’s
Notes: L1: Max effort Push-ups
L2: Max effort Piked HSPU’s
Rx: Max effort Kipping HSPU’s
Rx+: Max effort strict HSPU’s
5 minutes rest
Run:
1 Mile for time
Conditioning
“Diane”
12-15-9
Handstand Push-Ups
Deadlifts
Notes: L1: Push-Ups/ 12/8kg deadlifts or 75/55
L2: Piked Push-Ups/ 95/65
Rx: 225/155
Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings