Daily Archives: 04/03/2017

Tuesday 4.4.17

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 2

Gymnastics Position Warm-up/Skill.
A. 2 rounds:
:15on/:15off Hollow Hold
:15on/:15off Arch Hold
*Alternate between exercises

B. 2 rounds:
:15on/:15off Hollow Rock
:15on/:15off Arch Rock
*Alternate between exercises

C. 4 rounds:
:15on/:15off Hollow/Arch Kips hanging from bar (Toes & Heels together)

D. EMOM x 5
Max UB Set of Strict Pull-ups – or Strict Muscle-ups
Score = total reps completed (you’ll need to know this number and your lowest number for our progressive skill work in the next 8 weeks)
Note-if you have 1 strict pull-up or muscle-up, please perform them, even if you fail a set. If you do not, perform strict seated CTB Pullups w/feet on a box (NO KIPPING!)

Conditioning.
5 rounds
AMRAP 2:
10 Single-arm Kettlebell Squat Clean & Jerk (5/arm), 53/35 – 44/26 – 35/18
10 H.R. Push-ups
Rest 1 min
*Score=max reps

Weakness Work.
Choose ONE Based on what you need to work on most:
Option #1 (Endurance or Half-Marathon Training)
6 intervals x 400m Run
REST 3:00

or if training for Lincoln half-marathon

6 intervals x 800m Run
REST 4:00

Option #2 (Strength)
E:90 until failure
1RM Hang Power Clean
*Start around 60% of 1RM PC, climb in weight until failure

Arch Rocks:
YouTube Preview Image

Single-arm KB Squat Clean & Jerk:
YouTube Preview Image

Competitor
*Week 1 -Test Week*
Day 2

Olympic.
A. E:90 until failure
1RM Hang Power Clean
*Start around 60% of 1RM PC, climb in weight until failure

B. 5×5 Clean Lift-off – 75% of 1RM Clean
*See video at bottom

Gymnastics Position Warm-up/Skill.
A. 2 rounds:
:15on/:15off Hollow Hold
:15on/:15off Arch Hold
*Alternate between exercises

B. 2 rounds:
:15on/:15off Hollow Rock
:15on/:15off Arch Rock
*Alternate between exercises

C. 4 rounds:
:15on/:15off Hollow/Arch Kips hanging from bar (Toes & Heels together)

D. EMOM x 5
Max UB Set of Strict Pull-ups or Strict MU’s
Score = total reps completed (you’ll need to know this number and your lowest number for our progressive skill work in the next 8 weeks)
Note-if you have 1 strict pull-up or muscle-up, please perform them, even if you fail a set (NO KIPPING!)

Conditioning.
5 rounds
AMRAP 2:
10 Single-arm Kettlebell Squat Clean & Jerk (5/arm), 53/35
10 H.R. Push-ups
Rest 1 min
*Score=max reps

Endurance Training.
6 intervals x 400m Run
REST 3:00

or if training for Lincoln half-marathon

6 intervals x 800m Run
REST 4:00

YouTube Preview Image
Posted in | Leave a comment

Class Links

LogWod Sign up for a class

Calendar

April 2017
S M T W T F S
« Mar    
 1
2345678
9101112131415
16171819202122
23242526272829
30  

Class Links

Sign up for a class LogWod CFOpen