Thursday 221118

Gymnastics Skill Work:

Muscle-Up: 

-Level 1: Hollow Rock Muscle-Up-to-Sit, 6x(3+1)x5 

-Level 2: Quick-Kip Muscle-Up, 5x1-3 

-Level 3: Muscle-Up + Tap Swings, 5x(1+2)x1-3 

OR 

Chest-to-Bar Pullup/Pullup: 

-Level 1: Tap Swing + Chest-to-Bar, 5x(2+1)x5 

-Level 2: Chest-to-Bar + Tap Swing, 5x(1+2)x5 

-Level 3: Shoulder Width Chest-to-Bar, 5x5 

AND 

Handstand Walk: 

-Level 1: Handstand Bailout, 5x5 

-Level 2: Controlled Wall Reach, 5x5 

-Level 3: 2-4 Step Controlled Wall Reach, 5x5 


5 Rounds For Total Time:

8 Burpees Over Rower (Lateral)

16/12 Calorie Row

8 Burpees Over Rower (Lateral)

Work:Rest 1:1 OR alternating with partner

TIMECAP: 20:00

GEAR: 3


Extra Work: Shoulder Press

5RM, then 2x5 with 90-95% of 5RM

Wednesday 211118

Snatch

2-2-2-2-2

Athletes build over the first four sets to a near maximal weight, leaving one good rep in the tank. Use 95% of that weight for the fifth set.


For Time:

10 Power Snatch, 135#/95#

20 Power Snatch, 115#/75#

30 Power Snatch, 95#/65#

TIMECAP: 6:00

GEAR: 2.5


Extra Work: Prehab Circuit 1

EMOM 12, alternating: 

a) Assault Bike 0:45 @ 6 

b) Squat Flow 

c) Goblet Duck Walk, 10 Steps Forward + 10 Steps Back 

d) 10 Flutter Kicks + 8 Hollow Rocks

Monday 191118

Clean + Front Squat + Jerk

Build to Max, then 2x1 with 90-95% of max

*1 Set = 1 Clean + 2 Front Squats + 1 Jerk


For Time:

15 Power Cleans, 145#/100#

30 Double Unders

15 Jerks 145#/100#

30 Double Unders

12 Power Cleans, 145#/100#

30 Double Unders

12 Jerks, 145#/100#

30 Double Unders

9 Power Cleans, 145#/100#

30 Double Unders

9 Jerks, 145#/100#

30 Double Unders

TIMECAP: 10:00

GEAR: 2.5


Extra Work: Extra Work: Run

Warm-Up:

400m jog

3 sets:

50' High Knees

50' Buttkickers

100' Run

4x200m Sprint

Rest as needed between efforts

Cooldown:

400m jog

Friday 161118

Clean

3RM, then 2x3 with 95% of 3RM


10 Rounds For Time:

1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean, 165#/110#

Each round must be completed without releasing the barbell.

TIMECAP: 5:00

GEAR: 2


Extra Work: Pause Snatch

3-3-3, 3x3

Every rep is paused for 0:03 just below the knees. Athletes should focus on keeping their weight evenly distributed across the foot, maintaining position through the pause, and initiating the lift from the pause by pushing with the legs. Build over the first three sets to a moderately challenging weight. Repeat that weight for three more sets.

Thursday 151118

Shoulder Press

5-5-5-5-5

Athletes build over the first four sets to a near maximal weight, leaving one good rep in the tank. Use 95% of that weight for the fifth set.


AMRAP 7:

20 Dumbbell Push Press, 50#/35#

40 Double Unders

GEAR: 2.5


Extra Work: Prehab Circuit 4

EMOM 12, alternating: 

a) Row 0:45 @ 6 

b) Triplanar Pigeon, 0:10/position 

c) 10 Lateral Box Step-Ups, alternating 

d) 20 Passive Lateral Swings 

Tuesday 131118

Gymnastics Skill Work

Handstand Pushup: 

-Level 1: Box L-Headstand Pushup, 5x5 

-Level 2: Handstand Pushup Negative, 5x3 (target: 0:10/rep) 

-Level 3: Knees-to-Elbows Handstand Pushup 

Pistol: 

-Level 1: Shrimp Squat, 5x5/side 

-Level 2: Static Pistol, 5/side (target: 0:30 hold) 

-Level 3: Paused Pistol, 5x5 (0:03 pause at bottom) 


2 Rounds For Time:

30/20 Strict Ring Dips

40 Toes-to-Bar

50 Wall Ball, 20# to 10'/14# to 9'

TIMECAP: 22:00

GEAR: 2


Extra Work: Prehab Circuit 2

EMOM 12, alternating:

a) Row 0:45 @ 6

b) Kettlebell Flow, left

c) Kettlebell Flow, right

d) 15 Banded Monster Walks/side