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Monday 8.7.17

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Gymnastics Skill.
EMOM x Strict + Kipping HSPU or Pike HSPU to a Deficit
*Note – week #18 – READ INSTRUCTIONS CAREFULLY!
See link for intstructions: 048 Gymnastics Progression

Conditioning.
Every 2 Minutes Until Failure Complete:
Run 200m -> 150m -> 100m
Round 1: 4 Pullups
Round 2: 8 Pullups
Round 3: 12 Pullups
Round 4: 16 Pullups
Etc…add 4 reps each round
*14 min time cap, if you fail before the time cap, complete a max distance row with remaining time.
**Score is total pull-ups completed. If you complete all 7 rounds, record time when you finished your final pullup.

Weakness Work.
Choose ONE

STRENGTH
EMOM x 9
2 Power Snatch – 90-95% of 2RM

OR

TRIFIT SPORT SPECIFIC

RUN or BIKE
LACTATE SHUTTLE
5:00 MAX Work, REST 2:30
6:00 MAX Work, REST 3:00
7:00 MAX Work, DONE!

SWIM
300m EZ, REST 3:30
200m TT

Competitor.
*Week 8-Day 1*

Olympic.
A. EMOM x 9
2 Power Snatch – 90-95% of 2RM

B. Snatch Balance – 3×1 – 90-95% 1RM SB or Snatch

Gymnastics Skill.
EMOM x Strict + Kipping HSPU or Pike HSPU to a Deficit
*Note – week #18 – READ INSTRUCTIONS CAREFULLY!
See link for intstructions: 048 Gymnastics Progression

Conditioning.
Every 2 Minutes Until Failure Complete:
Run 200m -> 150m -> 100m
Round 1: 4 Pullups
Round 2: 8 Pullups
Round 3: 12 Pullups
Round 4: 16 Pullups
Etc…add 4 reps each round
*14 min time cap, if you fail before the time cap, complete a max distance row with remaining time.
**Score is total pull-ups completed. If you complete all 7 rounds, record time when you finished your final pullup.

Mono Structural Interval.
2:30 Steady Forward Facing Sled Drag
2:30 Steady Backward Sled Drag

Rest 2:30

3:00 Steady Forward Facing Sled Drag
3:00 Steady Backward Sled Drag

Rest 3:00

3:30 Steady Forward Facing Sled Drag
3:30 Steady Backward Sled Drag
Note-choose a weight that you can move steady with for the entirety of the time frame. Attempt to beat your distance each round.