Along with the rest of your warm up, do some ankle and knee prep for the hollow body jumps
Warm up with bodyline/hollow body jumps x 1 length x 5 sets
These are a great deal of fun - tricky and explosive. When you get it right it feels like flying.
Note: If you have knee issues, work on rehab/prehab with some sissy squats and first progression shrimps.
A. Choose between muscle up practice or toes to bar. You have about 20 minutes for Part A.
Muscle up
Advanced: accumulate as many kipping muscle ups in 15 min as possible.
Intermediate: this is you if you do not have a kipping muscle up but you do have strict ring dips and pull ups. Do a 10 sec false grip hold for 3 sets. Then, do 10 bodyline/hollow body swings x 3 sets.
After that, practice the full movement.
Toes to Bar
You have toes to bar but are having a tough time getting rid of the extra kip. Work on the swing and pull. If you think of toes to bar as Straight Arm Scapular Strength this will help in pulling the bar towards the hip and activating the scaps.
You have very little activation of scaps in your knees to chest. Scap arch pulling x 8 reps with 3 sec hold. x 3 sets
B. On a 60 sec clock:
Run x 100 meters
KB Swings x 15 35/55 RX today is american.
AMRAP burpees in remaining time.
Rest 3 min
7 sets
Sunday, October 19, 2014
Monday, October 20, 2014
A. Clean and Jerk
Advanced: Go to a daily max and then do 2 sets of doubles at 7-10 kgs less. Less advanced will go down 7 kg.
Intermediate: Find a heavy but manageable 3 reps and do 3 more sets at that weight. If you press out in that first heavy 3 reps, it is too heavy.
Beginners: 5 reps x 4 sets. Go up in weight if your coach gives you the go ahead.
B. 5 Rounds for Time:
thrusters x 7 65/95 lbs
kipping pull ups x 7
OHS x 7 65/95 lbs
Again, try not to stop. The reps are low so try and keep moving continuously.
Please note Monday 7:30pm WOD will be at McTavish Gym!
Advanced: Go to a daily max and then do 2 sets of doubles at 7-10 kgs less. Less advanced will go down 7 kg.
Intermediate: Find a heavy but manageable 3 reps and do 3 more sets at that weight. If you press out in that first heavy 3 reps, it is too heavy.
Beginners: 5 reps x 4 sets. Go up in weight if your coach gives you the go ahead.
B. 5 Rounds for Time:
thrusters x 7 65/95 lbs
kipping pull ups x 7
OHS x 7 65/95 lbs
Again, try not to stop. The reps are low so try and keep moving continuously.
Please note Monday 7:30pm WOD will be at McTavish Gym!
Tuesday, October 14, 2014
Sunday, October 19, 2014
A. Ring Dips
Advanced: Take 15 min to find a weighted 3 rep max. No support hold necessary! You will feel like a beast without that pesky turn out.
Advanced 2: Accumulate 30 ring dips as quickly as possible. No support hold necessary.
To do this prescribed you need at least 4 reps fresh.
Intermediate 1: reduce reps to 15
Beginner 3: Accumulate 30 ring push ups as quickly as possible. Need 4 reps fresh.
Beginner 2: Accumulate 30 push ups as quickly as possible. Need 4 reps fresh.
Beginner 1: Accumulate 30 incline push ups as quickly as possible. Need 4 reps fresh. Take your current level in gymnastics and make it a bit harder.
B. 10 Rounds for Time:
Wall Balls x 10
Double Unders x 10
Advanced: Take 15 min to find a weighted 3 rep max. No support hold necessary! You will feel like a beast without that pesky turn out.
Advanced 2: Accumulate 30 ring dips as quickly as possible. No support hold necessary.
To do this prescribed you need at least 4 reps fresh.
Intermediate 1: reduce reps to 15
Beginner 3: Accumulate 30 ring push ups as quickly as possible. Need 4 reps fresh.
Beginner 2: Accumulate 30 push ups as quickly as possible. Need 4 reps fresh.
Beginner 1: Accumulate 30 incline push ups as quickly as possible. Need 4 reps fresh. Take your current level in gymnastics and make it a bit harder.
B. 10 Rounds for Time:
Wall Balls x 10
Double Unders x 10
Saturday, October 18, 2014
A. Back Squats x 8-10, 6-8 or 4-6 @ 32x2 x 4 sets; rest 2 min.
B. 10 rounds for Time:
OHS x 7 55/85 bs
Burpees x 7
Try really hard to snatch into your first rep. The weight is a bit lighter. Go fast. No Stopping.
B. 10 rounds for Time:
OHS x 7 55/85 bs
Burpees x 7
Try really hard to snatch into your first rep. The weight is a bit lighter. Go fast. No Stopping.
Friday, October 17, 2014
A. See September 29, 2014
A. For Time:
30 strict pull ups or chin ups AFAP
30 chest to bar kipping pull ups AFAP
Note: You should have 1 total time for Part A. Be strategic with this one and be honest. Your chest or neck must TOUCH the bar. Don't cheat.
To do part A prescribed, you need at least 3 strict and strong pull ups or chin ups. Otherwise, choose from the following:
You have 1, maybe 2 pull ups or chin ups, but that second one is a struggle? Do 20 strict feet elevated ring rows or ground rows (Don't Cheat)!!!!
30 kipping chin ups or pull ups
You have kipping chin ups/pull ups but no strict ones? Do:
20 ground rows
30 kipping chin ups/pull ups (may use a band if you have a 30 sec eccentric)
You have neither kipping nor strict chin ups/pull ups? Do:
either elevated or hinge rows x 30 reps
Treat Part A as a game. You need to be strategic. Expect to take at least 10 minutes to complete.
B. 3 Rounds for time:
strict hspu x 3/6
Power Cleans x 5 105/155 lbs
Toes to Bar x 7
Rest 3 minutes
3 sets
The Reps are low on this so go hard, No stopping except on the hspu. If you need to do in more than 2 sets, the reps are too high.
A. For Time:
30 strict pull ups or chin ups AFAP
30 chest to bar kipping pull ups AFAP
Note: You should have 1 total time for Part A. Be strategic with this one and be honest. Your chest or neck must TOUCH the bar. Don't cheat.
To do part A prescribed, you need at least 3 strict and strong pull ups or chin ups. Otherwise, choose from the following:
You have 1, maybe 2 pull ups or chin ups, but that second one is a struggle? Do 20 strict feet elevated ring rows or ground rows (Don't Cheat)!!!!
30 kipping chin ups or pull ups
You have kipping chin ups/pull ups but no strict ones? Do:
20 ground rows
30 kipping chin ups/pull ups (may use a band if you have a 30 sec eccentric)
You have neither kipping nor strict chin ups/pull ups? Do:
either elevated or hinge rows x 30 reps
Treat Part A as a game. You need to be strategic. Expect to take at least 10 minutes to complete.
B. 3 Rounds for time:
strict hspu x 3/6
Power Cleans x 5 105/155 lbs
Toes to Bar x 7
Rest 3 minutes
3 sets
The Reps are low on this so go hard, No stopping except on the hspu. If you need to do in more than 2 sets, the reps are too high.
Thursday, October 16, 2014
A. Work to a heavy 5 rep deadlift and then do an additional 4 sets at that weight.
Beginners: start at a very easy weight and go up in weight with each set if your coach gives you the go ahead.
B. AMRAP in 6 minutes:
burpees x 5
box jumps x 5 20/24" Should be touch and go - a true plyometric. Go down in height if necessary.
Alternating DB or KB snatches x 10 35/55 lbs
There should be absolutely no stopping on this. Reduce reps if necessary.
C. 5-1 wall walks - Not for time.
I want a full bodyline in the bottom. No saggy plank! As little piking as possible. Advanced should "kiss" the wall.
If you are not comfortable with these, do either a 30 sec hold chest to wall x 5 sets or feet on box in as much of a pike as possible, shoulders over hands for 30 sec x 5 sets
Beginners: start at a very easy weight and go up in weight with each set if your coach gives you the go ahead.
B. AMRAP in 6 minutes:
burpees x 5
box jumps x 5 20/24" Should be touch and go - a true plyometric. Go down in height if necessary.
Alternating DB or KB snatches x 10 35/55 lbs
There should be absolutely no stopping on this. Reduce reps if necessary.
C. 5-1 wall walks - Not for time.
I want a full bodyline in the bottom. No saggy plank! As little piking as possible. Advanced should "kiss" the wall.
If you are not comfortable with these, do either a 30 sec hold chest to wall x 5 sets or feet on box in as much of a pike as possible, shoulders over hands for 30 sec x 5 sets
Wednesday, October 15, 2014
A1. Back Squats - 8-10, 6-8, 4-6 @ 32x2 x 4 sets; rest 60 sec.
A2. Protracted Push ups x 10 reps x 4 sets; rest 60 sec.
The protracted push up is critical for scapular pushing strength. Build a foundation of strength with this movement and your hspu will be much stronger. Most of you will have to elevate your hands and head for this one. A small retraction in the very bottom range of motion is acceptable.
B. Run 600 meters
Hang Clean to Thruster x 20 reps 65/95 lbs
Run 600 meters
Hang Clean to Thruster x 20 reps 65/95 lbs
Run 600 meters
Beginners: Reduce run.
hang clean to thruster x 10 reps slow and steady. Take your time.
You can push hard on the run.
A2. Protracted Push ups x 10 reps x 4 sets; rest 60 sec.
The protracted push up is critical for scapular pushing strength. Build a foundation of strength with this movement and your hspu will be much stronger. Most of you will have to elevate your hands and head for this one. A small retraction in the very bottom range of motion is acceptable.
B. Run 600 meters
Hang Clean to Thruster x 20 reps 65/95 lbs
Run 600 meters
Hang Clean to Thruster x 20 reps 65/95 lbs
Run 600 meters
Beginners: Reduce run.
hang clean to thruster x 10 reps slow and steady. Take your time.
You can push hard on the run.
Monday, October 13, 2014
Tuesday, October 14, 2014
A. Every 60 seconds perform the following:
snatch x 5 reps @ 75-80% of your max.
7 sets
Beginners: No clock. 5 solid reps (power is fine) x 5 sets. Go up in weight only if you have solid technique.
B. 60 sec AMRAP kipping muscle ups or kipping pull ups
60 sec AMRAP Double Unders
60 sec AMRAP Kettlebell Swings
Rest 1 minute
3 sets
snatch x 5 reps @ 75-80% of your max.
7 sets
Beginners: No clock. 5 solid reps (power is fine) x 5 sets. Go up in weight only if you have solid technique.
B. 60 sec AMRAP kipping muscle ups or kipping pull ups
60 sec AMRAP Double Unders
60 sec AMRAP Kettlebell Swings
Rest 1 minute
3 sets
Sunday, October 12, 2014
Monday, October 13, 2014
A. Every 90 sec:
cleans x 5 reps @ 80-85% of your 1RM. Advanced will be closer to 80%
strict hspu x 5
7 sets
B. Run 400 meters
2 Rounds of:
OHS x 20 65/95 lbs
Burpees x 20
Run 400 meters
cleans x 5 reps @ 80-85% of your 1RM. Advanced will be closer to 80%
strict hspu x 5
7 sets
B. Run 400 meters
2 Rounds of:
OHS x 20 65/95 lbs
Burpees x 20
Run 400 meters
Friday, October 10, 2014
SUNDAY, OCTOBER 12, 2014
A. FRONT SQUAT 8-10, 6-8 OR 4-6
ADVANCED: @ 30X1 X 4 SETS; REST 2 MIN
BEGINNER: @ 32X2 X 4 SETS; REST 2 MIN
B. MUSCLE UP SKILL WORK
C. 3 ROUNDS FOR TIME:
TOES TO BAR X 20
RING DIPS X 8/11
JUMPING SQUATS X 20 35/45 LBS
NO RING DIPS BUT YOU HAVE SOLID BAR DIPS? DO BAR DIPS.
ONLY 1 OR 2 BAR DIPS? DO PUSH UPS X 10
BEGINNERS: NO JUMPING ON SQUATS, WITH OR WITHOUT A BARBELL
ADVANCED: @ 30X1 X 4 SETS; REST 2 MIN
BEGINNER: @ 32X2 X 4 SETS; REST 2 MIN
B. MUSCLE UP SKILL WORK
C. 3 ROUNDS FOR TIME:
TOES TO BAR X 20
RING DIPS X 8/11
JUMPING SQUATS X 20 35/45 LBS
NO RING DIPS BUT YOU HAVE SOLID BAR DIPS? DO BAR DIPS.
ONLY 1 OR 2 BAR DIPS? DO PUSH UPS X 10
BEGINNERS: NO JUMPING ON SQUATS, WITH OR WITHOUT A BARBELL
Subscribe to:
Posts (Atom)