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
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
-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.
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!
Skills/weakness training
1. 200 m run
2. 8-10 bar dips
3. 6-8 squat snatch @ 45# to work form
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
Worked on pull-ups (as high as possible), ring dips, and pistols.
6 mile run
Skill/Odd Object Work
1) 1-2 Ring MUs
2) 50ish ft Handstand Walk
3) 4 100# Dball Cleans
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
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#
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
6-10 reps slow bench at 135#
10 GHD
10 cal bike
Speed Clean and Spartan 300 run through with Dave D.
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
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
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
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
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
1st minute: 3 squat snatch @135
2nd minute: 5 strict HSPU
3rd minute: HS walk attempts alternating with 10 bar facing burpees