Wednesday, October 17, 2018

Joint Prep x 10 minutes

A1. Stationary cossack to floor or target x 10 reps x 3 sets

A2. Handstand bailing x 10 reps Or kick up to handstand against the wall and hold for 5 sec if successful set 2 and set 3, do first progression of handbalancing sequence

A1. Back Squats Cycle 1 session 2 8-10 reps x 3 sets; rest 60 sec

A2. Pulling Cycle 1 session 2 rest 60 sec.

Advanced: Eccentric muscle ups 1.1.1 x 4 sets

Intermediate: supinated grip pulling @ 31x1 x 3-8 reps x 4 sets;

jumping ring chin ups @ 31x1 x 6-8 reps x 4 sets

ring rows @ 31x3 x 6-8 reps x 4 sets

B. 400 meter run

Equal times work to rest ratio

4 sets

Tuesday, October 16, 2018

Joint Prep x 10 minutes

A1. wall slides x 10 reps plus 10 sec hold x 2 sets

A2. Wall squats x 7 reps @ 31x1 x 2 sets

B. Handstand bailing:

2 lengths of progression 1 handbalancing sequence

then bailing practice, either by yourself or with a partner

C. Last cycle, we practiced a snatch complex. The next two Tuesdays we will focus on daily maxes.

Option 1: find a daily max in 20 minutes

Option 2: Every 2.5 minutes: continue with snatch complex: snatch high pull plus power snatch plus snatch x 3 reps x 5 sets:

Option 3: OHS Every 2.5 minutes x 6-8 reps x 5 sets

D. 3 Rounds for Time

Ring Dips or push ups x 9/13

thrusters x 15 65/95 lbs

box jumps x 20