MOMORUA

This session is in the past.
  • Start Date:
    Friday, 30 August 2024 at 5:00 am
  • Duration:
    60 Minutes
  • Instructor:

    Tia Lewis

  • Description:

    These classes are designed to take your fitness journey to the next level. 50% strength, 50% conditioning. Every session we look at 2 compound movements, then integrate them into a WOD as a finisher to get the best of both worlds!

  • Notes:
    WHAKAMAHANA
    5min amrap
    30sec sprint on any machine or 30sec on the spot high knees
    20 plate hops
    10 air squats
    10-inch worm push ups

    Into
    Mobility (5min)
    1min kettlebell ankle stretch (dorsi flexion) – 30sec each side
    1min pigeon stretch – 30sec each side
    1min T-spine rotation – 30sec each side
    1min child pose
    1min stick pass throughs

    Into
    2sets as a class
    3 Muscle Cleans
    3 Front Squats
    3 Push Presses
    3 Hang Power Cleans
    3 Push Jerks
    Note: Start with an empty barbell and add light weight if needed during the second round. Focus on technique and fluid movement.

    HIKIMAITAI (14min)
    Every 90 seconds for 6 sets
    1 halting clean pull (3sec pause at above knee) + 1 hang clean + 1 push press
    Set 1 & 2: 45%
    Set 3 & 4: 55%
    Set 5 & 6: 65%
    -at 9:00-
    5min EMOM
    1 clean & jerk
    Set 1 & 2: 75%
    Set 3 & 4: 85%
    Set 5: 87%

    LIFTING NOTES
    Today we have our 4th week of our clean & jerk cycle.
    This piece is a primer + positioning piece helping members move the barbell with some purpose while aiming to maintain good positions. The clean pull will have members pause for 3sec at the knee before finishing the pull making sure members keep the barbell close to the body while finishing in the triple extension position, following this members will perform hang clean to work on speed under the bar ensuring members utilise fast footwork along with fast elbows in the catch position, to finish off this complex we have 1 push press this will help members develop more aggression in the dip & drive portion of the clean & jerk as they have to push through to the locked out position as opposed to dropping under the barbell and landing in the jerk position. Following the complex, we move onto our working sets of heavy single, finishing at 87% of their 1 rep max. this is an awkward number to finish on but from now until we head into deload week members will only see tiny increments as opposed to full increase. Have members round the number down, not up.

    MAHI O TE RĀ (17min)
    0-5 mins:
    5min AMRAP
    8 front squats 40/30
    8 c2b pull ups or pull ups or toes to bar
    5-6min: Rest
    6-11min:
    5min AMRAP
    10 hang power cleans
    35 double unders or 50 single skips
    11-12min: Rest
    12-17min
    For time
    400m run
    35 thrusters 40/30kg

    WORKOUT NOTES
    For our class workout today, we have 3x6 min workouts, 2 being an AMRAP & 1 for time, the reps are low enough for the first 2 AMRAP’s that members should be able to perform these movements unbroken & maintain this pace for 5min, for the final piece have members push the pace on the run to get as much time on the thruster as they can these will get tough around the 15rep mark but have members push through & finish strong.
    PIECE 1: back and forth AMRAP that see’s members swap between the front squat at a light to moderate load & their version of a rig option, help them modify the loading & skill option to have them perform both movements unbroken aiming for 3+ rounds.
    PIECE 2: similar to the first piece but grip & shoulder fatigue becomes a factor in this piece and members should look at going unbroken for at least 2 rounds before breaking the hang cleans into 2sets. Have members aim to transition a little slower as the skips will elevate their heart every time they finish these making the barbell that much harder. For this piece have members aim for 3+ rounds.
    PIECE 3: our final piece is for time & members should attack this without fear of not finishing it, have members push the run to their best ability & as soon as they get back have them get after the thrusters and get as close they can to finishing the 35reps
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