Gymnastic Skills & Drills
A.
Option 1
(If you do not yet have a Bar Muscle-Up) –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Target Tap Swing x 4 reps (Target should be nearly unreachable to avoid propelling body into a larger swing. Swing should be fairly small)
Interval 2 – Target Tap Swing + Air Chair Swing x 3 reps
*The Target Tap Swing should be the forward swing and the Air Chair Swing should be the backswing. Essentially, you should jump from the floor, aim for the target on the forward swing and drive upward into the Air Chair on the backswing, then drop to the ground. From the ground you will start your second rep and so on.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Support x 5 reps
Interval 2 – Arch Under Bar Jump to Support x 3 reps
Rest 2 minutes, then. . .
Spend 2 minutes attempting your first Bar Muscle-Up!
Option 2 –
Every 30 seconds, for 3 minutes (6 sets) of:
Bar Muscle-Up x 2 reps (contiguous reps)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Toes-To-Bar x 7 reps + Bar Muscle-Up x 1 rep
Rest until ready, and then . . .
One set of:
Bar Muscle-Up x max reps
B.
20-Minute Capacity Test
35-49:
“Sage”
As many rounds and reps as possible in 20 minutes:
20 Thrusters (135/95 lbs)
20 Pull Ups
20 Burpees
50-59:
“Sage”
As many rounds and reps as possible in 20 minutes:
20 Thrusters (95/65 lbs)
20 Pull Ups
20 Burpees
60+:
“Lite Sage”
As many rounds and reps as possible in 20 minutes:
10 Thrusters (95/65 lbs)
10 Pull Ups
10 Burpees
C.
For completion:
20 Hollow Rocks
40 V-Ups
100 Shoulder Taps
40 V-Ups
20 Hollow Rocks
Optional Session (Best performed 3-4 hours before or after the primary session)
2 Mile Time Trial
Did Sunday
Took yesterday off so did Saturday workout today
A) 2 bar muscle ups every 30 seconds for 3 minutes (4 out of 6 30 second rounds without fails)
7 toes to bar + 1 bar muscle up every minute for 3 minutes (All T2B unbroken, had to come off the bar between T2B and BMU I couldn’t link them)
Max res muscle ups (4)
B) Sage @ 135# (3 + 15) OMG
I’m out of shape bad for this kind of workout
C) done
Did team workout on sat
Sunday:
2 mile 15:45.29. Was at 12:01 after 2400m. Tried to pace 2 min miles and pick up pace for last 800m. Accomplished. ?
Next
2x100yd broad jumps
10x100m sprints.
Finish with Sat Core Work.
Did this Sunday. Was feeling sore after Friday and still am.
A1. Option 1. Done.
A2. Don’t have space in garage so skipped.
B. Did 5 rounds of 10 x seated pull ups and 10 burpees. Rest as needed. Body was too sore for thrusters.
C. Done.
2a done
2b done
2c 10 muscle ups. So disappointed. I get the first 5 then I started doing that stupid chicken wing that I thought I had gotten rid of.
B “sage” 4 plus a couple of thrusters
So happy with my pull ups. All sets were unbroken. Thrusters on the other hand were crap. Hated every single one of them.
C done
That was a pretty solid session. Great programming thanks again.
Great work on Sage!!! Do you happen to film yourself doing your BMU?
I can Nichole. Next time they are programmed I will film and send it.
Took option 1 since I have never done a MU. This drill helped me quit a bit as I’ve been focused on learning the kip. I spent a lot of time on these two drills. Honestly, my struggle is in the grip. I’m not sur if it’s a lack of grip strength, or positioning. I always end up with the bar in my fingertips and drop to the ground. Thoughts? For th box support drills, I just spent time jumping up. Not sure if it’s fear, or trust, that keeps me from getting on top. Frustrating, Time was limited today.… Read more »
Could def be a lack of grip strength. You want a strong grip on the bar, especially for BMU. Glad the drills have been helpful, they will be major in your developing good movement patterns for more gymnastics skills.
A. Option 1a. Done
B. Done
C. 4 singles. First time being able to do them, so pretty excited about that.
B. Not so excited. 3+5. First round @115 then dropped to 95#. Felt like I was moving slow with the weight.
C. Done. Sub tuck up for v up
Believe it or not, never done the “Assault” Bike 100 cals for time, so decided to warm up with that! ??. What was I thinking! 8:02…not a very impressive time but tried to keep the RPMs between 58-63 (started at 65)!
Then did the Saturday morning class workout, done in teams of 4:
300 KB Swings
250 Push Press (95/65#)
200 Pull-ups
150 Box Jump overs (24/20″)
1 mile med ball run
Yay, well done Cheryl!
A. Mu’s done 2×6, 7 and 1 done had to drop to do mu’s. Got 7 ub before my wrist strap got so tight had to come down.
B. Sage 3 rds + 10 7,7,6 for thrusters 10, 10 for pull ups burpees just steady.
C. Done about 11:00 cool down
A1. Done Rx option 2 A2. Done Rx A3. 17 B. 4 rds 10 thrusters Thrusters – Rd 1) 8/6/3/3 Rd 2) 3/5/5/5/2 Rd 3)3/5/5/5/2 Rd 4)3/5/5/5/2 Rd 5)3/7 Pull-ups – 7/7/6 each Rd Burpees – UB slow and steady Worked on fast transitions straight into the next movement (hence the 3 thrusters to start each Rd. I struggle with long sets on a heavier barbell and seem to do better chipping away at short quick sets. C. Had to stop after the shoulder taps because my ass/tailbone was getting badly chaffed.Someone please give me a tip on how to… Read more »
GREAT work on Sage!
10 bar mu
Sage
3 rds 5 reps alot of hyper ventilating and seeing stars lol.
Mobility – did yesterday’s mobility again! Liked the progression. Added Kb strict press to the list.
A. Option 1 – done (only had time to work on the swings for about 10 min. I want to go back to these again this week.)
B. ‘Lite’ Sage – scaled the thrusters to 75lb. 7 rounds + 11.
C. No time. Joined in with the class instead.
Did a partner WOD with the class. My wife needed a partner! (SHSPU’s, T2B, Pull-ups, Burpees)
Glad you enjoyed that mobility piece from yesterday!!
A. Option 2
A1. Complete
A2. Failed Last MU
A3. 5 – Disappointing
B. 3 + 3
C. Complete
We will be testing those bar mu again and so I am looking forward to seeing you retest in the next few weeks – I don’t think you’ll be disappointed!!
MU Option 2 .
1. Check
2. all without letting go, but did need an extra swing to get the Bar Mu
3. 7 reps, video will be posted on FB page
Sage – 2+17 135 thrusters crushed my soul. i thought 3+ would be doable but thruster crushed me.
Partner Class WOD with 15 year old daughter.
20 min Amrap
10 cal row
30 WB
20 cal Row
30WB
Row goes up by 10, WB stays at 30.
343 reps.
Always fun getting to work out with her.
DM&A
Had to take my wife to the ER late last night (asthma attack) so only got 4 hours of sleep. She’s fine though! ?? ?
Not feeling the energy for gymnastics or touching a barbell so did this instead:
1 Mile Run
1 Mile Row
1 Mile SkiErg
= 22:37
20 Hollow Rocks
40 V-Ups
100 Shoulder Taps
40 V-Ups
20 Hollow Rocks
Felt great afterwards!
I am so happy she is okay!!!
A. Done – 4 MU at end
B. 2+30. Third round of thrusters took forever!
C. Done
Great week!
A- Option 2 – Done felt good
Complex done third one lost grip before hitting the MU
Max 10 unbroken (hands were burning)
B Sage – 2 rds and 2 thrusters ( started to ripp the hands) so slowed down.
Thrusters were 5 /5 /2 /3/3/2 second rds was 7/6/7 warmed up
But the hands started to rip on the pull ups
Burpees unbroken
C Abs done
Enjoy the weekend team
Nice work on the BMU Luis!
Thanks Nichole really seeing the progress on the movements that hardly was dominating. Also thinking that this week was hard on training mixing some team Wods, I did not think that BMU would come to be, but they did.
Option 2
A1)Completed
A2)Completed. That was difficult to go from t2b right into the bmu
A3) 7
B)I was all set up and ready for Sage when the young bucks challenged the old guys in the partner wod this morning. Challenge accepted.
In teams of 3
Run 600M carrying 70# sandbag
100 Power Snatche @ 75#
Run 600M carrying 70# sandbag
75 Power Snatches @ 95#
Run 600M carrying 70# sandbag
50 Power Snatches @ 115#
Run 600M carrying 70# sandbag
28:28 beat the young buck by just over 1 minute
C)Completed
Nice!
Haha awesome Dean!
M&A shoulders mostly for big kips
A:1&2 combo. Drills help at this point
6 min EMOM 3×2 MU 3×7 TTB failed at MU
Max MU 6 unbroken
B:3+28
C:later
Great week of pain and pleasure
Have a good weekend y’all
A. Option 2
13 reps UB
B.elbow a little sore so did 15 reps . For 2 rounds 10 min. Then ran 200 m sprints for 5 rounds with 35 second rest.
Nice job on the max BMU!
Thanks I’ve been trying to extra time on the Rings and Bar
Partner Workout w/ girlfriend
200 WB
150 Sit-Up
100 DL 225/155
150 Pull Up
200 Medball Cleans
We smashed it beat all the kids 31 minutes
Official Training Starts Monday Morning!!!
🙂 🙂 🙂
Great to have you back soon Pete! 🙂