WOD 30.7.15 | EN

29.07.2015

All Levels

1 KB Goblet Jump Squats (non Consecutive) 6 X 3

Ankle Mobility as rest

BB Glute Bridge on Floor 5 X 5

KB Renegade Rows 5 X 5

T-spine Mobility as rest

Escalating Density Training 8-10 Min

15 each

1 KB Split Squat

Inverted Rows

Plank Punchouts

Line Drill

Mobility:

A) Squat Mob

1) Idos Squat Clinic Routine (

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2) Triggeing and rolling

B) Squat

1) Goblet Squat (https://youtu.be/K_T6wxZl44Q)

2) Goblet Squat Counterbalance Drill (https://youtu.be/ssAEKwJW4iw)

3) Goblet Half Y Squat (https://youtu.be/NVbpOrVQrg4)

Basic Strength:

BB RDL 6-8

SA Bench Press 6-8ea

Bear Crawl to Plank X 10

SL Plate Glute Bridge on Bench X 12ea

Chin Ups Supinated Grip Pause at Top X 8

Bear Crawl Variation X 10-15M

2 KB Rev Lunges X 8ea

Weightlifting:

A. Front squat

A. Establish a 5RM in front squats.

B. Drop down to approximately 70% and do three additional sets of five reps but as paused front squats. Three long seconds in the bottom- and top position.

C. Deadlift

D. Ten reps, touch and go, strongest mix-grip.

E. Ten reps, touch and go, weakest mix-grip.

F. Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.