Daily Archives: 04/20/2017

Friday 4.21.17

Gymnastics Warm-up/Skill.
A. 1 round:
:50on/:10off Plank Hold (Top, arms extended)
:50on/:10off Alligator Hold (bottom of push-up, chest 1″ off ground)
*Alternate between exercises

B. 2 rounds:
:20on/:10off Ring Dip Support Hold (Top)
:20on/:10off Ring Dip Bottom Hold
*Alternate between exercises

C. 3 rounds:
3 x 3-count negative ring pushups (feet on box) or 5 pushups (3 second hold at top, 3 second hold in bottom or with chest 1″ off ground, fast up)
5 Hollow/arch kips

D. EMOM x (add 2 minutes from from last Monday, April 10th)
H.R. Pushups or Strict Ring Dips x (same number of reps from last Monday)

or if you did not perform this last week use numbers from 2 weeks ago (Friday, April 7th):

EMOM x see below for equation*
H.R. Pushups or Strict Ring Dips

*Equation for EMOM = Use numbers from Tuesday, April 11th. 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 H.R. Pushups or Strict Ring Dips

Conditioning.
“Dobogai”
7 rounds for time:
8 Bar Muscle-ups – 12 Pullups
22 yard Farmer’s carry, 50/35 – 45/25 – 35/20
*21 min cap

Weakness Work.
Choose ONE based on what you need to work on most:
Option #1 (Strength)
Hang Power Snatch – 5×4
*Attempt heavier than last Thursday, rest as needed

Option #2 (Conditioning)
Ski – 7 x 30 seconds max effort, 90 second rest

YouTube Preview Image

Competitor
*Week 3 – Day 5*

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

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

Gymnastics Warm-up/Skill.
A. 1 round:
:50on/:10off Plank Hold (Top, arms extended)
:50on/:10off Alligator Hold (bottom of push-up, chest 1″ off ground)
*Alternate between exercises

B. 2 rounds:
:20on/:10off Ring Dip Support Hold (Top)
:20on/:10off Ring Dip Bottom Hold
*Alternate between exercises

C. 3 rounds:
3 x 3-count negative ring pushups (feet on box) or 5 pushups (3 second hold at top, 3 second hold in bottom or with chest 1″ off ground, fast up)
5 Hollow/arch kips

D. EMOM x (add 2 minutes from from last Monday, April 10th)
H.R. Pushups or Strict Ring Dips x (same number of reps from last Monday)

or if you did not perform this last week use numbers from 2 weeks ago (Friday, April 7th):

EMOM x see below for equation*
H.R. Pushups or Strict Ring Dips

*Equation for EMOM = Use numbers from Tuesday, April 11th. 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 H.R. Pushups or Strict Ring Dips

Conditioning.
“Dobogai”
7 rounds for time:
8 Bar Muscle-ups
22 yard Farmer’s carry, 50/35#
*21 min cap

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