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
15min set-up and prep for EMOM Training
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)
List is not all inclusive, use progressions to build up/develop
15min set-up and prep for EMOM Training
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
Compare to April 28, 2017.
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
Compare to April 28, 2017.
EMOM for 28 mins: skills work
7 rounds of:
Min 1: Ring MU’s (2 connected on long straps. No failures)
Min 2: 3 strict HSPU
Min 3: HS walk work
Min 4: rest
EMOM for 28 mins: skills work
7 rounds of:
Min 1: Peg board ( 1 rd / last round 2 consecutive)
Min 2: ring MUs 1-3
Min 3: 20-25 drag rope DUs
Min 4: rest
EMOM for 28 Minutes:
Min 1: 1 Peg Board Ascent/Descent
Min 2: 5 D-Ball Ground to Over Shoulder 150#
Min 3: Calories on Bike=20-20-17-16-16-13-12
Min 4: Rest
*Had planned on trying 20 calories on the bike every round but the D-Balls destroyed me. Tried for max calories once I realized that wasn’t going to happen.
EMOM for 28 Minutes:
Min 1: Bulgarian Split Squats – with and without wt (closest exercise to pistols I can do that doesn’t cause knee pain).
Min 2: HSPUs- deficit – parallette bars – all strict.
Min 3: Ring muscle-ups
Min 4: Rest
Incredible job on those handstand walks Chandler! Absolute stud!!
WOD for probably 3/4 did
1 12’/15’ legless rope climb
8 pistols
1 ascending and eventually ascending/descending HS walk
Then just committed to the handstand walks cause I was having too much fun haha
Loved this class!
Thanks, Chris!!
EMOM for 28 min
1) 4-5 strict Hspu (added a pad after first round)
2) 5 ring muscle up progressions
3) 6 80# D-ball ground for over shoulder
4) rest
Impressive hs walking, Chandler!!!
Big V with that sled push swag! Great pic, sir!!
EMOM for 28 min
Min #1) 1 Sled Push – 25# on the sled (down & back)
Min #2) 2 D-Ball Overs (150# Dball)
Min #3) 4 Tire Flips (325#)
Min #4) 4 Clean & Jerks (touch and go – 135#)
such a fun class today – thanks breck!!
Min 1 – HS Walk. I’m starting to get the hang of it.
Min 2 – Butterfly PU. I’m gonna need a lot more practice at these.
Min 3 – Ring MU. Found it easier to ditch the false grip and go to the long straps on these.
Min 4 – Rest and Strict deficit HSPU’S. Up to 6” deficit. Failed at 8”
Home Wod
5 RFT
15 cal bike
1 rd DT
55-65-75-85-95
22:13
1 mile run during 15 min warm-up w/ Berlyn: 9:34
Min 1) 1 Rope climb
Min 2) 3 hang squat cleans w/ 95lbs
Min 3) 5 OTB burpees (AFAP)
Berlyn:
Min 1) Practiced HSW up plates/cheese-mat
Min 2) 15 Wall-balls
Min 3) Cals on bike (55 total)
Fun day!
Emom 28
Min 1: strict/deficit hspu work
Min 2: 5 dball clean over shoulder #100
Min 3: 17 cal bike/ski
Min 4: Rest
EMOM for 28 mins: skills work
7 rounds of:
Attempted/Practiced Hand stand walks
8 bar facing burpees
150M ski erg
10 double under attempts with borrowed rope (definitely not my best effort)
2 squat snatches at 95# (no misses)
2 overhead squats at 115# from rack (missed 2nd rep of 2nd set)
Skills:
1 – muscle up attempts
2 – handstand walk practice (up 3 “steps”)
3 – rope climb
47 ring muscle up failures.
Woof.
LOVED today! Fun to work on some weaknesses!
EMOM for 28 mins:
7 rounds of:
Min 1: 10-15ft HS Walk
Min 2: 3 Split jerks 95# – working big split technique
Min 3: 1 ,15ft rope climb – worked on how high I could get in 3 pulls- got to 15ft mark in three pulls the last three rounds
Min 4: 5 burpee over bar as fast as possible (thanks for the suggestion, Nicole)