Daily Archives: 04/02/2017

Monday 4.3.17

Note – We are starting a new 10 week cycle this week. It’s very important to record your numbers. We’ll be using these numbers throughout the cycle and we will re-test.

Week 1 – Test Week
Day 1

Olympic.
E2MOM until failure (12 min cap)
2 – position Squat Snatch (hang, hi-hang)
*Start around 60% of 1RM Snatch, climb in weight until failure

Conditioning.
“Hanging with Isabel”
30 Hang Squat Snatches – 75% of 2-position Squat Snatch Max from above
*10 min cap

Weakness Work.
Choose ONE based on what you need to work on most:
Option #1 (Strength)
Find 1RM Back Squat

Option #2 (Gymnastics)
EMOM x 5
Max UB set of Strict Handstand Pushups
Score = total reps completed (you’ll need to know this number and your lowest number for our progressive skill work for the next 8 weeks)
*Note-even if you have 1 strict HSPU, perform them. If you don’t, perform strict pike HSPU with a deficit. (NO KIPPING!)
**See video at bottom of page

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Competitor
*Week 1 – Test Week*
Day 1

Note – We are starting a new 10 week cycle this week. It’s very important to record your numbers. We’ll be using these numbers throughout the cycle and we will re-test.

Strength.
A. Find 1RM Back Squat

B1. 3×10 Glute Ham Raise
Rest 2:00
B2. 3×16 Bear Hug Stone Alternating Lunges (AHAP, you may climb in weight)
Rest 2:00
*Superset = alternate between movements

Olympic.
E2MOM until failure (12 min cap)
2 – position Squat Snatch (hang, hi-hang)
*Start around 60% of 1RM Snatch, climb in weight until failure

Conditioning.
“Hanging with Isabel”
30 Hang Squat Snatches – 75% of 2-position Squat Snatch Max from above
*10 min cap

Skill.
EMOM x 5
Max UB set of Strict Handstand Pushups
Score = total reps completed (you’ll need to know this number and your lowest number for our progressive skill work for the next 8 weeks)
*Note-even if you only have 1 strict HSPU, perform them. If you don’t, perform strict pike HSPU with a deficit. (NO KIPPING!)
*See video below
YouTube Preview Image

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