Saturday, July 22, 201

WARM UP and JOINT PREP x 15 minutes

A. TGU x 3-5 reps x 5 sets; rest 2 min

B. Three rounds for time of:
400 Meter Run
Kipping Pull-Ups x 15
Walking Lunges x 20 with 35/55 lbs Kettlebells or Dumbbells

Alternative to B.

Run 200-400 meters x 3 sets; equal times work to rest ratio

Rest 60-90 sec

Ring rows into supinated grip x 8-10reps (no hinge) or strict pulling x 4-5 reps

rest 60-90 sec

Walking Lunges x 16-20 reps weighted or unweighted

rest 60-90 sec.

3-4 sets

 

 

 

Friday, July 21, 2017

WARM UP and JOINT PREP x 10 minutes

A1. Back Squat x 6-8 reps (This should be heavier than last cycle when we were doing 12 reps AFAP). Rest 90 sec. x 4 sets

A2. HSPU x 4-5 reps; rest 90 sec x 4 sets

Please follow gymnstics progressions

B.

Deadlift x 15 reps
Rest 20 seconds
Ring Push-Ups x AMRAP unbroken
Rest 3 minutes

Deadlift x 10 reps
Rest 20 seconds
Ring Push-Ups x AMRAP unbroken
Rest 3 minutes

Deadlift x 5 reps
Rest 20 seconds
Ring Push-Ups x AMRAP Unbroken

For the deadlifts, your reps should be unbroken so make sure you warm up to a weight that is achievable.

On the push ups, do not break form. Stop before the lower back begins to sag or you cut the range of motion short.

If you do not have ring push ups, do one of the following:

Regular push ups

from there, follow the Flux gymnastics progressions as well as the rep schemes for push ups.

 

 

Wednesday, July 19, 2017

WARM UP and JOINT PREP

shoulder prep x 3-5 minutes: coaches' choice. This is prep for the cat hang. After shoulder prep, divide class if necessary and have half start with cat hang and half begin with squat prep.

Squat prep - 3-5 minutes. Then, I want narrow grip and narrow stance OHS (stick or weighted). Do 3 sets of 10 reps.

Cat hang x 15 sec/leg. If you can't do this for the full 15 sec, please use a box to take some of the weight off. x 3 sets

A. Every 3 minutes x 5 sets:

Press x 7 @ 20x1 @ 80-85% of your 1 RM

Farmer Carries x 1 turf length 70/110 lbs/bar

B. Double Unders

30 sec on/30sec off x 7 sets