Tuesday 12.12.17

Tuesday 12.12.17

Teamwork Tuesday Gymnastics Today we are going to spend some unhurried time on two pieces: bar/ring muscle ups and handstand push ups. Let’s spend 15 minutes or so between these two movements. I know we have a huge range of ability on these so I will try to break out some options. Here are some ways to break out the bar muscle up. If you already have bar muscle ups or ring muscle up perform 2-3 reps If you are close to a bar muscle up perform  this drill (for 2 or so reps).  I would spend time here before moving to the next bullet point. If you are ready to try to go over the bar, have a spotter help If you struggle with a muscle up, let’s work on the strength of the movement. Have two people spotting and give this a try on the rings Handstand push ups If you have HSPU, perform 3-10 strict HSPU. Add a deficit if you are able. You could also work on your kipping HSPU, similar to the first bullet point If you can’t do a HSPU level with the ground (meaning you need an abmat or two to finish the range of motion) then you have two options: 1) box HSPU or 2) have a spotter on each side of you, come down to the bottom of the HSPU and have one spotter grab one foot and the other other spotter grab the other foot and help assist you up. Conditioning Team “Jack” B. AMRAP 20 10 push press (95, 65) 10 KBs (53, 35) 10 Box Jumps (24/20) Fitness:...
Monday 12.11.17

Monday 12.11.17

Strength A. Front Squat – Build to a heavy triple in 12 min Conditioning B. 4 RFT 500m row 15 hang power clean (95, 65) Goat training In remaining time work on this week’s goat...

Saturday 12.9.17

CFND – WOD Drop Set Strict Press (9 Rounds for reps) You will load up 65% of your 1 RM shoulder press on the bar, go to failure, have a partner strip the weight down to 50% (while bar is still in your front rack), go to failure and then do the same at 40% Metcon (AMRAP – Rounds and Reps) AMRAP 14 6 pull ups 7 box jumps 8 DB snatch Shoulder...
Friday 12.8.17

Friday 12.8.17

Weightlifting A. Power Snatch – 5@50% of snatch, 5@55%, 4@60%, 4@70%, 3@75%, 3@80% These do NOT have to be touch and go. Working on solid pulls and catch position Conditioning B. AMRAP 11 15 Hang Power Snatch (75, 55) 15/7 push ups 25 Double...
Thursday 12.7.17

Thursday 12.7.17

Weightlifting A. Back Squat – In 12 min build to a heavy 3RM “Heavy” is very relative. I would rather consistent depth and good body position and mechanics than maxing out with awful form. Please be smart here. Conditioning B. 5 RFT 8 toes to bar 8 OH step walking lunges (115, 80) 16 box jump overs Fitness: 12 kipping knee pulls, 8 OH or front rack walking lunges (95, 65), 16 box step overs If you did last week’s OH walking lunge workout with 40 steps, try to go the 10# heavier this...
Wednesday 12.6.17

Wednesday 12.6.17

Snatch Weightlifting A. Snatch from Blocks (above the knee) 2×2 @60% 2×2@70% 2×2@80% 3×1@90% B. Snatch Lift Off + Snatch Deadlift + Snatch Pull x2 reps @90%, 95%, 100%, 105% of snatch Working on pull position Conditioning C. “Throw in the Towel” AMRAP 7 10 KBs (53, 35) 10 Wall Balls (20, 14) Fitness: KB (44, 26), WB (20/10 – both to 9′) Rx+ KB (70/53), WB...