Daily Archives: 04/06/2017

Friday 4.8.17

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.

Gymnastics Warm-up/Skill.
A. 1 round:
:45on/:15off Plank Hold (Top, arms extended)
:45on/:15off Alligator Hold (bottom of push-up, chest 1″ off ground)
*Alternate between exercises

B. 2 rounds:
:15on/:15off Ring Dip Support Hold (Top)
:15on/:15off Ring Dip Bottom Hold
*Alternate between exercises

C. 3 rounds:
5-10 (3-count) Pushups (3 seconds up, 3 second hold at top, 3 second descent, 3 second hold with chest 1″ off ground)

D. EMOM x 5
Max UB Set of H.R. Pushups or Strict Ring Dips
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)

Conditioning.
“Liam”
For time:
Run 800 meters with a 45/25# plate – 25/15# plate
100 TTB – V-ups
50 Front squats, 155/105
10 Rope climbs – 30 strict pull-ups or seated CTB pull-ups with feet on box
Run 800 meters with a 45/25# plate
*Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
*25 min cap

Weakness Work.
Choose ONE based on what you need to work on most:
Option #1 (Strength)
E:90 until failure (12 min cap)
1RM Hang Power Snatch
*Start at 60% of 1RM PS

Option #2 (Conditioning)
1 mile bike x 3 intervals
Rest 1:1 (as long is it takes to complete each interval)

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Competitor
*Week 1 – Day 5 – Test Week*

Olympic.
A. E:90 until failure (12 min cap)
1RM Hang Power Snatch
*Start at 60% of 1RM PS

B. 5×5 Snatch Lift Off – 75% 1RM Snatch

Gymnastics Warm-up/Skill.
A. 1 round:
:45on/:15off Plank Hold (Top, arms extended)
:45on/:15off Alligator Hold (bottom of push-up, chest 1″ off ground)
*Alternate between exercises

B. 2 rounds:
:15on/:15off Ring Dip Support Hold (Top)
:15on/:15off Ring Dip Bottom Hold
*Alternate between exercises

C. 3 rounds:
5-10 (3-count) Pushups (3 seconds up, 3 second hold at top, 3 second descent, 3 second hold with chest 1″ off ground)

D. EMOM x 5
Max UB Set of H.R. Pushups or Strict Ring Dips
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)

Conditioning.
“Liam”
For time:
Run 800 meters with a 45/25# plate
100 TTB
50 Front squats, 155/105
10 Rope climbs
Run 800 meters with a 45/25# plate
*Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
*25 min cap

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