April 19, 2018

Thursday 180419

Weakness Work/Progression/Strength
Training (Athlete makes 3 choices based on greatest weaknesses and choices each min, with a rest/adjustment on 4th min)
List is not all inclusive, use progressions to build up/develop
 Alternating EMOM for 28 minutes
-1-2 Rope Climb w/feet or Legless
-8 Pistols (4 each leg)
-2-4 Squat/Pwr Clean at 50-75% of 1 RM
-2-4 Squat/Pwr Snatch at 50-75% of 1 RM
-2-5 Muscle-ups (bar or ring)
-3-5 Ring Dips (strict or kipping)
-3-5 Pull-ups (strict or kipping)
-3-10 HSPU deficit, parallette, strict, kip
-10-50ft Handstand Walk
-30-40 Double unders or 10-15 attempts
-ODD Lifts/ Odd Objects
i.e. 1st min=2 MU progressions-2nd min=4 HSPU-3rd min=6 Pistols –4th min=Rest
Post movements and result to responses.
DSC_0197
We will be closed this Saturday, April 21st for the Spartan Challenge competition. We encourage all of you to  come out and support our teams!

16 thoughts on “April 19, 2018”

  1. Focused on promoting strength in my left knee (i.e. deadlifts)
    5@245
    3@335
    1@355
    1@365
    1@385
    0@405
    First time post op that it didn’t hurt getting into the Mustang so this must be working

  2. 1. Alternate 6 strict HSPU/ Max distance unbroken HS Walk – 6ft/5ft/9ft (lol)
    2. Kipping K2E to work on shoulder mobility. switched between bar/ring
    3. 15 cal Assault Bike

    Thanks for posting those 50ft hs walks right before me syd

  3. 1. 7-10 Dips with red band
    2. 4 Strict pull ups
    3. (1) 125# Squat clean and (2) 65# Squat Snatch

    Worked squat cleans in warm up for spartan challenge, up to 145#

  4. Alternating
    1. freestanding HSPU’s (kipping) did 10-15 each rd
    2. HS walk backwards from cone to cone (?? distance)
    3. Strict ring MU’s-3

    1. 10cal assault bike
    2. 20#DB OHS onto 5#plates (working on ankle flexibility)
    3. 10cal row

  5. Skills:

    4 Rds
    1 legless rope climb
    3 sq Snatch 115#
    200M Run

    3 Rds
    5 Strict HSPU
    Handstand walk Practice
    10k Bike

    50 GHD

  6. 7 rounds of:
    Min 1: 1 legless rc + 1 ring MU + 1 bar MU
    Min 2: 2 Power Cleans at 205 (75%)
    Min 3: 5 Squats at 265 (75%)
    Min 4: REST

  7. 2x:
    Rope climbs: 2/2
    Pistols box to balance: 8/8
    Burpees: 16/12

    2x:
    Ass. Bike (cal.): 12/12
    Hand stand walks: 15’/25′
    DU: 40/40

    2x:
    Slam ball clean 100#: 5/5
    Box jumps 24# (Miko Salo style): 10:10
    Evil wheels: 7/7

    1x picked 3 weakest movements to repeat:
    Hand Stand walk 25′
    DU 40
    Box Jumps MS style: 10

  8. Did the first two minutes of every round with:
    Minute 1: 5 D-Ball Cleans 150#
    Minute 2: 60′ Handstand Walk (30′ down with turnaround and 30′ back)-Unbroken
    Minute 3: This was different every round. Rounds are as follows:
    1: 15 Strict Pull-ups
    2: 5 Ring MU’s
    3: 2 Legless Rope Climbs
    4: 15 GHD Sit-ups
    5: 5 Bar MU’s
    6: 15 Strict Ring Dips
    7: 10 C2B Pull-ups

  9. 7 rounds of:
    Min 1: Squat cleans (2@135; 2@160; 2@185; 2@205; 2@225; 1@240; 1@255 (f))
    Min 2: 5 strict bar dips
    Min 3: 5 strict pull-ups
    Min 4: REST

  10. 1st minute: 3 squat snatch @135
    2nd minute: 5 strict HSPU
    3rd minute: HS walk attempts alternating with 10 bar facing burpees

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