Session One
A.
Every 2 minutes, for 10 minutes (5 sets):
Behind the Neck Press in Split x 5 reps
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Jump to Split x 4 reps
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Split Jerk x 3 reps
(pause for 3 full seconds in receiving after each jerk)
B.
Every 3 minutes, for 12 minutes (4 sets):
Power Jerk x 3 reps @ 75-80%
C.
Five sets of:
Clean x 1.1 reps @ 80%
(rest 5-10 seconds between singles)
Rest as needed
D.
Four sets of:
Clean Pulls x 4 reps @ 100%
Rest as needed
Session Two
A.
Gymnastics Skills Warm-Up
Band-Assisted Upper Anterior Chain Opener
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm
B.
Four sets of:
50-Foot Handstand Walk to Wall + Handstand Push-Ups x Max Reps
immediately followed by a 30 second handstand hold.
If you fall off the wall during your handstand push-up set, terminate the set, wait 60 seconds and kick back up to the wall for handstand push-ups x max reps immediately followed by a 30 second handstand hold.
followed by…
Ten sets of:
Wall Climb to Handstand + Handstand Walk + Reverse Handstand Walk to Wall
https://youtu.be/eqgNUWAA7uoIf
If you fail to make it back to the wall in your reverse handstand walk, terminate that set. Your goal is to determine how far from the wall you can get and still make it back to the wall without falling.
C.
Three sets for times of:
100 Double-Unders
10/7 Muscle-Ups
20 Toes to Bar
30 Wall Ball Shots (30/20 lbs to a 10′ Target)
Rest 6 minutes
D.
Three sets of:
L-Sit Flutter Kicks (with locked knees) x max time/reps
Rest 60 seconds
Hollow Body Sit-Up to L-sit on Kettlebells x 10 reps
Rest 60 seconds
Seated L-Sit Double Leg Lifts x 30 reps
Rest 2 minutes between sets
1st Session:
A. BTN Press in Split up to 132
Jump to Split up to 264
B. Split Jerks up to 264 Triples
C. Power Jerks up to 242 Triples
D. Cleans at 254 solid and fast
Second Session:
4 sets of Wall Walk + 60ft HSW + Max SHSPU + 30 second HSH
(getting decent again and HSW sets of SHSPU as follows 15, 15, 9, 6, 9; shoulders F-d)
C. 3:48/ 4:08/ 4:41 (Got crushed by the wall balls; honestly gave up on the last round, not a lot of steam, rest day needed)
session 1.
a. 30/35/40/45/50kg
60/70/80/85/90kg
90/100/110kg
b. 92.5/95/97.5/100kg
c. @110kg
d. @135kg
session 2
a. done
b. 10 shspu per round, done without 30 second handstand hold after shspu because of wrist
c. 4:56, 5:36, 6:06 rxd
d. done
Session 1: A1: 40/50/50/55/55 kg, A2: 60/60/70/70/70 kg. A3: 70/70/70 kg (have problem locking out my arms) B: 80/80/90/90 kg C: 100/110/110/100/100 Kg D: 130/130/130/130 kg Session 2: Gymnastic A:Done. Dont have the mobility to do the rocking Bridges so did some other mobilitydrills instead. B: Done. Handstand Walk feelt good today. 50 feet Unbroken. But didnt manage do find the balance directly to the Wall, but kicked up direct and did 6-8 HSPU Wallwalks done. The best was 1,5 meter with good balance on the way back. Hard to Walk backwards. C: Round 1: 3:45 (Du+MU Unbroken, T2b 13/7,… Read more »
Approved
Session 1
BTN Press – 40/50/55/55/60kg
Jump to split – 60/70/80/90/95
Split Jerk 3s – 110/120/130kg
Power Jerk @ 105kg split jerk is much better 🙂
Cleans @ 110kg
Missed Pulls.
Only had time for metcon in session 2
3.53 – Doubles 90/10 , 5x Low ring strict muscle ups 3/2 , t2b 15/5 , WB 20/10
3.56 – Doubles 80/20 , 5x Low ring strict muscle ups 3/2 , t2b 15/5 , WB 20/10
4.12 – Doubles UB , 5x Low ring strict muscle ups 3/2 , t2b 15/5 , WB 20/5/5
Session 1:
A. 75/95/95/95/95
135/135/135/135/135
165/165/165
B. 165 for all sets
C. 190 for all sets
D. 235 for all sets
Session 2:
A. Done
B. Scaled to 10 foot walk and averaged around 6 HSPUs. Could only managed 15 second holds though.
Did 10 wall walks.
C. 4:57/5:28/5:59 Subbed 21 cals on the AB instead of the DUs. My calves are still wrecked from last week.
D. Done
Session 1 A. Behind neck 55/60/60/60/60 Jump to split 55/60/65/70/75 Split jerk 85# B. Power jerk 95# C. 105# D. 130# Session 2 A. Done B. Did four sets of wall holds Just did the wall climbs C. 2:55/4:19/3:24 I didn’t know how this would play out so I might have over modified it. I modified the mu down to two reps, 10 t2b, 15 wallballs with a 14#. I ended up going unbroken on one set of dubs, then hit 90s for the other two. D. Skipped for today. Going to get my back looked at tomorrow and Thursday… Read more »
Session 1:
A. Done
B. 245
C. 265
Session 2
A. Done
B. Done
C. 4:06/3:46/4:45
Used 20 lbs med ball
Jerk warm up done
Split jerk x 3 reps done at 175, 185 & 195
Push jerks done at 175, 175, 180, 185
Cleans 1.1 done at 175#
Clean pulls done at 220#
Metcon: 4:27, 5:10, 5:03
Hsw to hspu plus 30 second hold… Only did 2 sets… I have really bad golfers elbow still from regionals but I did 15 strict hspu for the first one and then 12 the second set.
Was unable to get into the gym to train today. Had a 20-25 min mobility session after the last night class. Forced rest days aren’t that baf
Been picking and choosing some stuff and taking it easy since Saturday. Tweaked my back during the deadlifts….not even the heavy ones! The 65% ones! I’ve done it before, and it’s a glute activation (or lack of) thing, but I’ve been getting Airrosti treatment and things are feeling better quickly. I expect to be back to full training by Friday or Saturday.
Approved
Session 2
A. Done
B. 2SHSPU, 3HSPU, 4HSPU, 2HSPU
Furthest was 25ft, but I fell into wall early and feet caught wall about 2 ft off ground then I wall walked back up then back down. Not sure if that counts or not lol next best was 22ft
C. Done in first session
D. :25, :20, 20
done, done
One long session
Session 1:
A) 45,65,85,95,105
115,135,155,175,185
205,245,275
B)225. (Power jerk is 275 I think)
C)255, every 2 minutes
D)315, every 2 minutes
Session 2:
Skipped all handstand stuff
C)5:26, 5:13, 5:40. Thought this was fast until I saw the times posted today
D) Done
A.
1. 65-75-85-90-85
2. 85-95-105-115-125
3. 115-135-140-140
B. Splits 115
C. Cleans 145
D. Clean pulls 180
Session 2
A. Done
B. Walks solid, First set strict on accident
3 SHSPU and 15 sec hold
8 and 15 sec hold
5 and 15 sec hold
5 and 15 sec hold
Stopped after this, bad shoulder started feeling unstable/ouchy. Adding some extra mobility and mashing for it
Morning:
Did yesterday’s aerobic session with assault bike, as that’s what I had today…
Cals in 6 mins: 54/55/49/51
Afternoon:
Started with session 2
Warm-up done
B) got a PR of 15 strict HSPUs, did 8ft HS walks to wall, and getting a couple steps after wall climb
C) did 250m row instead of DUs for ankle, scaled to 1 strict MU, 20# WB to 9ft
5:29/5:11/5:57
Got 3 strict MUs today – have now done a total of 10 in my life!
Split jerks
65/65/65/65/70
85/85/105/105/115
115/130/140
Did some more positioning work, then called it a day
Session 1:
A1 85/95/95/95/95
A2 95/105/110/115/125
A3 145/155/155
B 155lb
C.145lb
D.175lb
Session 2:
A. Done
B.All HS walk unbroken, SHPU 16/12/10/7
B2. HS walks to 50ft.
C. 7:13/6:05/6:21 Shoulders where smoked! DU where ok. MU 4/3,T2B unbroken. Wall balls where strugg life.
D. Done
Session 1
A. 35, 45, 55, 65, 75
85, 105, 115, 125, 135
125, 145, 155
B. 145, 155X3
C. 175
D. 215
Session 2
Skipped some of the gymnastics stuff due to neck pain/headache stuff going on. Did some static hs holds against the wall
C. 8:03, 7:54, 9:48. 20lb med ball to 10ft was death
D. Done
Session 2:
A. Done
Also did 3x15sec static ring holds
3×5 strict ring dip
3×3 strict L-sit muscle up transitions
B.
6×3 strict HSPU
*major weakness but getting better at these
C. Changed it to get the best stimulus
100 DU’s
7 TTB
14 PU
21 Wall ball
Rest 3:30
4:10, 3:50, 3:59
D.
Done
Session 1.
A1. 95/95/105/115/115
A2. 155/185/205/225/235
A3. 200/225/240
B. 225/225/240/240
C. Done at 250 felt real solid.
D. Done at 315#
Session 2.
Warm ups and hs work done. That was fun
C. 4:14/4:44/5:20 Rx. Muscle ups unbroken.
D. Had to coach