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Monday 1.29.18

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Gymnastics Specific Warm-up.
A. Skill Warmup
:20 on/:20 off Ring Support Hold x 2 intervals
:20 on/:20 off Ring Bottom Hold x 2 intervals
:20 on/:20 off Ring Dips or Ring Pushups x 2 intervals
*MU goal

Conditioning.
On a continous 21 min clock:
In 3:00 Complete
30 Wallballs, 20/14 – 14/10 – 10/6 (or reduced reps)
10/6 Ring Dips – H.R. Pushups (or reduced reps)
Rest the remainder

In 3:00 Complete
32 Wallballs
12/8 Ring Dips
Rest the remainder

In 3:00 Complete
34 Wallballs
14/10 Ring Dips
Rest the remainder

Etc…continue until failure…once unable to complete reps within 3 min window, continue for the remainder of the 21 min with an AMRAP of the rep scheme you failed on. For example, if you failed to complete 34 WBS + 14 ring dips within the time allotted, continue as an AMRAP for the remaining 12 minutes with 34 WBS and 14 ring dips. Score = total reps completed within the 3 min windows.

Weakness Work.
Choose One:

Olympic.
EMOM x 4 sets
1 Snatch @ 70-75%
…immediately into..
E:90 x 3 sets
1 Snatch – 80-85%
*Do not max out. Should feel light, fast and good.

Movement Capacity.
8 rounds:
30 Double-unders
15 Power Snatches, 75/55
Rest :45

Competitor.
*Week 11-Day 1*

Olympic.
EMOM x 4 sets
1 Snatch @ 70-75%
…immediately into..
E:90 x 3 sets
1 Snatch – 80-85%
*Do not max out. Should feel light, fast and good.

Gymnastics Specific Warm-up.
A. Skill Warmup
:20 on/:20 off Ring Support Hold x 2 intervals
:20 on/:20 off Ring Bottom Hold x 2 intervals
:20 on/:20 off Ring Dips
*MU goal

Conditioning.
On a continous 21 min clock:
In 3:00 Complete
30 Wallballs, 20/14
10/6 Ring Dips
Rest the remainder

In 3:00 Complete
32 Wallballs
12/8 Ring Dips
Rest the remainder

In 3:00 Complete
34 Wallballs
14/10 Ring Dips
Rest the remainder

Etc…continue until failure…once unable to complete reps within 3 min window, continue for the remainder of the 21 min with an AMRAP of the rep scheme you failed on. For example, if you failed to complete 34 WBS + 14 ring dips within the time allotted, continue as an AMRAP for the remaining 12 minutes with 34 WBS and 14 ring dips. Score = total reps completed within the 3 min windows.

Movement Capacity.
8 rounds:
30 Double-unders
15 Power Snatches, 75/55
Rest :45