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Wednesday, May 3, 2017

2
May

Wednesday, May 3, 2017

Workout Intent: High volume and endurance work.  Partners may break reps up however they see fit.  They must complete all reps of given movement before moving on to the next.  Comp is strength and gymnastics skill bias.   Muscle perform the same as Essentials/Performance

Essentials

Strength/Skill:
Warm Up:

2 Sets

  • Face Pulls x 12-15
  • Ring Support Hold x 5 seconds
  • Bottom of Ring Dip Hold x 5 Seconds
  • Hip Ext. x 10-15

*Perform Ring Support Hold and Bottom of Ring Dip hold 3 times each set.  Each set has a total of 15 seconds holding for each movement.

Strength:

Skill:

WOD:
With a Partner Perform AMRAP in 20 Minutes:

  • 2K Row (Alternate Every 250m)
  • 40 Power Snatch 115/75
  • 40 Power Clean 115/75
  • 150 Wall Balls
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets

  • Face Pulls x 12-15
  • Ring Support Hold x 5 seconds
  • Bottom of Ring Dip Hold x 5 Seconds
  • Hip Ext. x 10-15

*Perform Ring Support Hold and Bottom of Ring Dip hold 3 times each set.  Each set has a total of 15 seconds holding for each movement.

Strength:

Skill:

WOD:
With a Partner Perform AMRAP in 20 Minutes:

  • 2K Row (Alternate Every 250m)
  • 40 Power Snatch 115/75
  • 40 Power Clean 115/75
  • 150 Wall Balls
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets

  • Face Pulls x 12-15
  • Ring Support Hold x 5 seconds
  • Bottom of Ring Dip Hold x 5 Seconds
  • Hip Ext. x 10-15

*Perform Ring Support Hold and Bottom of Ring Dip hold 3 times each set.  Each set has a total of 15 seconds holding for each movement.

Strength:

A) 5 Sets:

Behind the Neck Jerk x 3 (Work up to today’s heavy 3, if technique is not solid do not increase load)

B) 4 Sets:

  • 3 Position Power Snatch (Above knee, below knee, floor.  Work up to 75%)

C) 4 Sets:

  • 3 Position Power Clean (Above knee, below knee, floor. Work up to 75%)

D) 3 Sets:

  • RDL x 5 (if you can add a deficit do so.  Work up to 70-75% of 1RM Back Squat)
  • DB Shoulder Press x 8

E) 3 Sets:

  • Push Press Work up to Heavy 3
  • Supinated Grip Pull Ups x 6-10

Skill:

WOD:
Gymnastics Skill Work

5 rounds not for time (rest as needed between exercises)
1) 5 tuck to frog then 15s parallette tuck support hold
2) 5 ring pull ups then 10s False grip top of pull up hold rings (jump into it, don’t pull into it)
3) 5 ring dips then 15s Bottom of ring dip hold
4) 10 GHD back extensions then 30s hold at the top of the last rep (full extension on the GHD)

Intent: gymnastics high yield position volume for time under tension

Additional:
  • Mobility

 

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