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!