Wednesday, October 24 2018

Skill Practice
Every 2 minutes, for 12 minutes
1) 2-5 Muscle-Ups with a Pause at bottom of dip after turnover and pause at full extension
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
2) 30' Handstand Walk
(use partner assist or Handstand Wall Climb Sideways Walks if you don’t have handstand walks yet)
3) L-Sit or N-sit or some varation hanging from pull-up bar or on paralettes where legs are raised up in front of you x 30-45 seconds

Strict Deficit Handtand Push Ups
Pick a deficit and Accumulate 20
*We will be doing this for the next few weeks, keep note of the deficit you are using!

Tuesday, October 23 2018

Hang Squat Clean
Every 2 minutes for 12 minutes (6 rounds)
2 Hang Squat Cleans
Ascending to a 2 rep max or 2 heavy reps

Midline

Tabata Hip Extenson Holds
:20 seconds on, :10 seconds off x 8 rounds.
- Hold the superman position, on the GHD.
If itsyour first time doing this, do 4 rounds or do superman holds on the ground.

Seated Band Rows
*Use a light band, you should be able to pull the band quickly each rep.
1 x
30 reps
2x
30 reps
:30 second hold with bands pulled towards you in "pull" position
30 reps
Rest 2 min

Monday, October 15 2018

7 Weeks ago we finished our Back Squat/Jump program and have been following a method of training called wave loading. Ascending or descending reps and %'s throughout the training session.
We are continuing for 1 more week! Keep working hard through the end of this phase!

Back Squat
Every 2 Minutes do a set
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
*Try to add 2.5-5 lbs across

Monday, October 8 2018

Back Squat
1 Rep @ 82-85% of 1 RM
2 Reps @ 82-85% of 1 RM
3 Reps @ 82-85% of 1 RM
1 Rep @ 85-88% of 1 RM
2 Reps @ 85-88% of 1 RM
3 Reps @ 85-88% of 1 RM
1 Rep @ 88-90% of 1 RM
2 Reps @ 88-90% of 1 RM
3 Reps @ 88-90% of 1 RM
Err on the side of starting the first wave of 1, 2 and 3 reps, a little too light, then going to heavy and not being able to add more throughout the sets.
Rest 2-3 minutes between sets.

Midline
Tabata Hip Extension Superman Hold.
8 Sets.
20 second hold, 10 seconds rest.

Saturday, September 29 2018

3 sets
Snatch Grip Press from back rack
5 reps @ 2111
Then go up in weight and do 2 more sets
of 3 reps each at the same tempo.
(1 second controlled press, 1 second pause, 2 second lower, 1 second pause)

Snatch
Every 90 seconds for 6 sets - light weight
Hang Snatch Pull
High Hang Squat Snatch

Every 2 Minutes for 6 sets
2 Hang Squat Snatches @85%

Every 3 minutes for 15 minutes
400 Meter Run
15 GHD Sit Ups