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Wednesday, September 2, 2015

1
Sep

Wednesday, September 2, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Power Snatch + 3 Snatch Balance @ 60%

B) In 15 Minutes Perform For Quality:

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:
AMRAP in 10 Minutes:

  • 21 Seconds L-Sit
  • 15 Pull Ups
  • 9 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Power Snatch + 3 Snatch Balance @ 60%

B1) In 15 Minutes Perform For Quality:

3 Sets:

*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.

B2) If you’ve been successful with the progression over the last 4 weeks and have been able to perform the wall pull and Handstand Walk Perform this:

1 Set:

Then in remaining time perform as many quality sets as you can

  • 5-15ft. Partner Handstand Walk

C) 3 Sets: (Optional After WOD)

Skill:

WOD:
AMRAP in 10 Minutes:

  • 21 Seconds L-Sit
  • 15 Pull Ups
  • 9 Burpee
Additional:

Competition

Strength/Skill:
Warm Up:2 Sets:

Strength:

A) 4 Sets: (Every 90 Seconds)

B) 4 Sets: (Every 90 Seconds)

  • Clean & Jerk x 2 @70% of 1RM

C) In 15 Minutes Perform For Quality:

2 Sets:

Then in remaining time perform as many quality sets as you can

  • 5-15ft. Partner Handstand Walk

*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.

D) 3 Sets: (Optional After WOD)

Skill:

WOD:
AMRAP in 10 Minutes:

  • 21 Seconds L-Sit
  • 15 Pull Ups
  • 9 Burpee
Additional:
  • 10 Minutes Mobility

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