Day 3 – 8.23.17

Gymnastic Work 10 Rounds Sets must be unbroken. Rest as long or as little as you would like but if that set is not UB you must finish it UB before moving on to the next movement. I don’t care what your time is but this is a good time to see where failure actually happens vs. perceived sense of failure 4/3 Deficit Kipping HSPU (9″ for men (3×45# plates for each hand) and 3″ for females (1×45# plates) 8 Toes to bari Conditioning For time 10 KBs (70, 53)+10 lunges w/kb 3 rounds of Cindy 14 kbs+14 lunges 2 rounds of Cindy 18 kbs+18 lunges 1 rd of Cindy 1 Round of Cindy = 5 pull ups, 10 push ups, 15 air...

Day 2 – 8.22.17

Weightlifting A. Snatch – Take 12-15 min here 2@60% 2@70% 1@80% 1@90% 1@95% 1@100%+ 1@100%+ Conditioning B. EMOM 15 1st minute: 15 Wall balls (30, 20) 2nd minute: 50 Double unders 3rd minute: 7 Power snatch (115, 80) Power snatch – work on touch and go...

Day 1 – 8.21.17

Weightlifting A. Back Squat – Take 15-20min ┬áto work towards 2 efforts at 100% or more 5@60% 3@70% 2@80% 1@90% 1@95% 1@100%+ 1@100%+ Give yourself adequate rest time between sets to assure full recovery Conditioning B. 5-4-3-2-1 Shoulder to Overhead (185, 135) Burpee box jumps (30, 24) 5 min cap Today’s target is to challenge yourself with the weight. If this is too light, go heavier. These should not necessarily be a touch and go weight. Challenge yourself. We are all at different STO capacities. Give the best you today and don’t worry about others weights or times. What are you capable...

Day 5 – 8.18.17

Weightlifting A. Shoulder Press – 4×2, same weight (85%) B. Good Mornings (3×8, building) Conditioning C. 3 RFT 21 Toes to bar 500m row 15 OHS (95, 65)

Day 3 – 8.16.17

There’s not much we can do inside the gym (especially today) at this point so outside it is. I will add some stuff as the week goes on in case you have a chance to use a barbell.

Day 2 – 8.15.17

Weightlifting A. Back Squat 60% for 10 reps 70×2 60%x8 75×2 60×6 80×2 Backing off the percentages a bit this week. The 1 RM is coming soon! Conditioning B. For time 40 wall balls (30, 20) 20 power snatches (115, 80) 10 Bar muscle ups 20 power snatches 40 wall balls Extra Pull up work If you have some extra time and want to work on the kip here are a few progressions you can add into a warmup or pre/post workout. Complete 4-6 sets of SOLID POSITIONING kips. Go to the height that you can manage while maintain the identical position of the athlete shown. @colinpgeraghty demonstrates the worlds most beautiful building Kipping drill. Not everyone is at the same level of strength when it comes to pull-ups. However, we can continue to work on proficiency, positions and timing in Kipping pull-ups by practicing a variation that matches your strength and skill level. One common error I see are people attempting to pull too high when practicing Kipping pull-ups. Because they lack strength they aren't able to push away at the top of the pull-up back into a hollow position. This results in the athlete falling straight back down, losing their hollow position and bottoming out their shoulder joint forcefully. If you haven't tried 1/4 or 1/2 pull Kipping pull-ups then give it a shot or use it with appropriate clients. This way we keep working towards ideal technique without wrecking shoulders. @powermonkeyfitness #kipping #crossfit #physicaltherapy A post shared by Daniel Pope (@fitnesspainfree) on Aug 12, 2017 at 7:49am...