Daily Archives: 04/17/2017

Tuesday 4.18.17

Gymnastics Warm-up/Skill.
A. 2 rounds:
:30on/:15off Hollow Hold
:30on/:15off Arch Hold
*Alternate between exercises

B. 2 rounds:
:30on/:15off Hollow Rock
:30on/:15off Arch Rock
*Alternate between exercises

C. 3 rounds:
5 reps of 3-count negative pull-ups (Start with chin above bar, 3 second hold at top, 3 second descent, jump or kip back to top position)
8 Box Jumps (as warmup)

D. EMOM x (add 2 minutes from from last Thursday)
Strict Pullups or Strict Muscle-up x (same number of reps from Thursday)
Note-no kipping

or if you did not perform this last week use numbers from 2 weeks ago (April 4th):

EMOM x see below for equation*
Strict Pullups or Strict Muscle-ups
Note-no kipping

*Equation for EMOM = Use numbers from Tuesday, April 4th. Example: Total Reps + 5 reps, divided by lowest # = Total Time for EMOM. For example, if you completed a total of 9 reps over all 5 sets you’ll add 5 reps then divide that number by the lowest number of reps performed, for this example 2 reps (lowest number). The equation = 9 + 5 = 14 divided by 2 = 7 minutes. You’ll perform the following:
EMOM x 7
2 Strict Pullups or Strict Muscle-ups

Conditioning.
3 Rounds:
AMRAP 3 Minutes
25 Box Jumps, 24/20
15 H.R. Pushups
10 Double KB Squat Cleans 53/35 – 44/26 – 35/18
Max Rep TTB in remaining time
Rest 1:00

Weakness Work.
Choose ONE based on what you need to work on most:
Option #1 (Strength)
EMOM x 4
Min 1 – 12 Deadlifts – 55%
Min 2 – 8 Deadlifts – 60%
Min 3 – 6 Deadlifts – 65%
Min 4 – 4 Deadlifts – 70%

Option #2 (Endurance/Half-Marathon Training)
Endurance.
8 x 400m Run or 8 x 1:00 AAB for Cals, REST 2:00

Lincoln Half-Marathon Training.
21K: 12 x 600m, REST 3:00

Negative Pull-ups:
YouTube Preview Image

Double Kettle-bell Cleans:
YouTube Preview Image

Competitor
*Week 3 – Day 2*

Olympic.
A. Hang Power Clean – 5×4
*Attempt heavier than last Thursday, rest as needed

B. Pause Clean Pulls – 5×5 @ 75% 1RM Clean
*Pause for 2 seconds 1″ off floor and at the knee

C. EMOM x 4
Min 1 – 12 Deadlifts – 55%
Min 2 – 8 Deadlifts – 60%
Min 3 – 6 Deadlifts – 65%
Min 4 – 4 Deadlifts – 70%

Gymnastics Warm-up/Skill.
A. 2 rounds:
:30on/:15off Hollow Hold
:30on/:15off Arch Hold
*Alternate between exercises

B. 2 rounds:
:30on/:15off Hollow Rock
:30on/:15off Arch Rock
*Alternate between exercises

C. 3 rounds:
5 reps of 3-count negative pull-ups (Start with chin above bar, 3 second hold at top, 3 second descent, jump or kip back to top position)
8 Box Jumps (as warmup)

D. EMOM x (add 2 minutes from from last Thursday)
Strict Pullups or Strict Muscle-up x (same number of reps from Thursday)
Note-no kipping

or if you did not perform this last week use numbers from 2 weeks ago (April 4th):

EMOM x see below for equation*
Strict Pullups or Strict Muscle-ups
Note-no kipping

*Equation for EMOM = Use numbers from Tuesday, April 4th. Example: Total Reps + 5 reps, divided by lowest # = Total Time for EMOM. For example, if you completed a total of 9 reps over all 5 sets you’ll add 5 reps then divide that number by the lowest number of reps performed, for this example 2 reps (lowest number). The equation = 9 + 5 = 14 divided by 2 = 7 minutes. You’ll perform the following:
EMOM x 7
2 Strict Pullups or Strict Muscle-ups

Conditioning.
3 Rounds:
AMRAP 3 Minutes
25 Box Jumps, 24/20
15 H.R. Pushups
10 Double KB Squat Cleans 53/35
Max Rep TTB in remaining time
Rest 1:00

Optional Endurance.
8 x 400m Run or 8 x 1:00 AAB for Cals, REST 2:00

Lincoln Half-Marathon Training.
21K: 12 x 600m, REST 3:00

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