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Wednesday, July 29, 2015

28
Jul

Wednesday, July 29, 2015

Essentials

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 3 Sets:

  • Hollow Hold x 5-7 Seconds
  • Handstand Position Wall Drill x 5-10 Seconds
  • Inch Worm Handstand Hold x 5-10 Seconds
  • Box Handstand Hold x 5-10 Seconds
  • Push Up Hand Over Hand Drill x 5 ea.

Goal here is to get everyone comfortable, or improve your position upside down.  If you have handstand walks don’t take these drill lightly, goal is to make these a virtuous as possible. Work for Quality movement.

Skill:

WOD:
For time:

  • Run 400 Meters
  • 21 Shoulder Press
  • Run 400 Meters
  • 15 Shoulder Press
  • Run 400 Meters
  • 9 Shoulder Press

*200m penalty run, anytime the shoulder press is broken.

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 3 Sets:

  • Push Up Hand Over Hand Drill 5 ea.
  • Handstand Shoulder Shrugs x 5
  • Handstand Weight Shifts and Lifts x 5 ea.
  • Handstand Box Walk x 1 ea. Direction
  • Handstand Wall Shuffle x 5-7 ea.

*Alternate Facing away from the wall and facing the wall each set.  This is going to progress throughout the up coming weeks.  Goal here is to get everyone comfortable, or improve your position upside down.  If you have handstand walks don’t take these drills lightly, goal is to make these a virtuous as possible. Work for Quality movement.

B) 3 Sets: (Perform After WOD)

  • Supinated Grip Bent Over Barbell Row x 10
  • Dips x 10

Skill:

WOD:
For time:

  • Run 400 Meters
  • 21 Shoulder Press 95/65
  • Run 400 Meters
  • 15 Shoulder Press
  • Run 400 Meters
  • 9 Shoulder Press

*200m penalty run, anytime the shoulder press is broken.

Additional:

Competition

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 5 Sets: (EMOM)

  • High Hang Snatch + 2 Overhead Squats @ 65% of 1RM Snatch

B) 4 Sets: (Every 2 Minutes)

  • Pause Front Squat x 2 @ 23X1 @75% of 1 RM FS

*Goal is minimum increase each week by 5# if 75% is below 265#, and a 10# increase each week if 75% is above 265#.

C) 4 Sets: (Every 90 Seconds)

  • Snatch Grip Deadlift x 3 @100% of 1 RM Snatch

*Goal is minimum increase each week of 5# is 100% is below 220# and a 10# increase if 100% is above 220#.  (Focus on bar patch through out the deadlift)

D) Optional Skill Work After WOD

3 Sets:

  • Push Up Hand Over Hand Drill 5 ea.
  • Handstand Shoulder Shrugs x 5
  • Handstand Weight Shifts and Lifts x 5 ea.
  • Handstand Box Walk x 1 ea. Direction
  • Handstand Wall Shuffle x 5-7 ea.

*Alternate Facing away from the wall and facing the wall each set.  This is going to progress throughout the up coming weeks.  Goal here is to get everyone comfortable, or improve your position upside down.  If you have handstand walks don’t take these drill lightly, goal is to make these a virtuous as possible.

Skill:

WOD:
“Handstand Push Up Biathlon”

For time:

  • Run 400 Meters
  • 21 Strict Handstand Push-Ups
  • Run 400 Meters
  • 15 Strict Handstand Push-Ups
  • Run 400 Meters
  • 9 Strict Handstand Push-Ups

**Like the Muscle-Up Biathlon from the 2014 Games, complete a 200 meter penalty lap for every time you break your handstand push-ups. If you struggle with Handstand Push-Ups, modify the distances of the run (e.g., 200m full lap, 100m penalty lap) so that you can still accumulate volume in the pressing.

Additional:
  • 10 Minutes Mobility

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