Gymnastics Skills & Drills
One set of:
Rocking Box Bridges x 8-10 reps
Follwed by …
Three sets, not for time, of:
Rope Climb x 2-3 ascents
Handstand Walk x 10-15 meters
L-Sit Hold x 45 seconds
A.
Every 2 minutes, for 20 minutes, complete:
Clean & Jerk x 1 rep
*Sets 1-2: 65%
*Sets 3-4: 70%
*Sets 5-6: 75%
*Sets 7-10: 80-85%
Followed by …
Three sets of:
4-Stop Halting Clean Deadlift + 8-second Descent @ 90-100% of 1-RM Clean
(pause for 3 seconds at 2″ Off the Floor, Mid-Patella, Mid-Thigh, and High Hang – then stand tall, and slowly descend through all of the positions over the course of 8 seconds)
B.
40-49:
A1.
Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 Deadlifts (225/155 lbs)
Rest 3 minutes, and then…
A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (185/135 lbs)
8 Chest-to-Bar Pull-Ups
Rest 3 minutes, and then…
A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (155/105 lbs – from the floor)
8 Burpees over the Barbell
Rest 3 minutes, and then…
A4.
Complete as many rounds and reps as possible in two minutes of:
4 Overhead Squats (135/95 lbs)
20 Double-Unders
Rest 3 minutes, and then…REPEAT A1 through A4.
50-54:
A.
A1.
Complete as many rounds and reps as possible in two minutes of:
3/1 Muscle-Ups
8 Deadlifts (205/135 lbs)
Rest 3 minutes, and then…
A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (165/115 lbs)
8 Chest-to-Bar Pull-Ups
Rest 3 minutes, and then…
A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (155/105 lbs – from the floor)
8 Toes to Bar
Rest 3 minutes, and then…
A4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (135/95 lbs)
20 Double-Unders
Rest 3 minutes, and then…REPEAT A1 through A4.
55-59:
A.
A1.
Complete as many rounds and reps as possible in two minutes of:
2/1 Muscle-Ups
8 Deadlifts (205/135 lbs)
Rest 3 minutes, and then…
A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (155/105 lbs)
4 Chest-to-Bar Pull-Ups
4 Chin-Over-Bar Pull-Ups
Rest 3 minutes, and then…
A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (135/95 lbs – from the floor)
8 Toes to Bar
Rest 3 minutes, and then…
A4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (115/75 lbs)
20 Double-Unders
Rest 3 minutes, and then…REPEAT A1 through A4.
60+:
A.
A1.
Complete as many rounds and reps as possible in two minutes of:
1 Muscle-Ups (Women: 4 Ring-Dips)
8 Deadlifts (185/125 lbs)
Rest 3 minutes, and then…
A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (135/95 lbs)
4 Chest-to-Bar Pull-Ups
4 Chin-Over-Bar Pull-Ups
Rest 3 minutes, and then…
A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (115/75 lbs – from the floor)
8 Toes to Bar
Rest 3 minutes, and then…
A4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (95/65 lbs)
20 Double-Unders
Rest 3 minutes, and then…REPEAT A1 through A4.
The “A” portion should take you exactly 37 minutes. Post results as follows (male example):
MU/DL – 38 reps (3 + 2)/32 reps (2 + 8)
PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6)
FS/PU – 44 reps (3 + 8)/38 reps (3 + 2)
PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)
DMA Done:
HSW: 10Ms (will get back to 15 plus)
L sits: more like 30 secs
Clean and Jerk and the Barbell club which made the percentages easy off 100Kg …
65/65/70/70/75/75/80/80/85/85 kg
4-position Clean DL 100/100/105/105 kg
MU/DL – 22 reps (2 + 0) 14 reps(1 +3, first round unbroken in 40 seconds, then some MU trouble ..)
PC/C2B 26 (2+2) 28 (2+4)
FS/T2B 32 (2+9) 36 (3+2)
PS/DU 43 (1+19 a few trip ups in second round, sigh…) 52 (2 +4)
Our box held a competition yesterday. Helped with officiating all day, so put off yesterday’s workout until today. Ropes and rings were taken down so unable to do a few of today’s ‘skills’. Gymnastics skills – HS walk – had 3 good walks of about 15 – 20 feet in length. C & J 105 – 115 – 120 – 130 – 135 – did C & J at both .80 and .85 today. A. No rings to do MU so changed it to a BMU (did 2 attempts each round) MU/Dl – 24 reps (2 + 4)/25 reps (2… Read more »
Done on Sunday, but only last part. MU/DL – 20 reps (2)/22 reps (2+2) PC/C2B- 16 reps (1+4)/4 reps (PC only first round) FS/B – 24 reps (2)/24 reps(2) OHS/DU- 25 reps(1+1)/26 reps (1+2) I did enjoy this, it was heavy for me–Power cleans went away on second time through, lots of fails and technical issues, and the OHS was clean, then over head, then jerk to OHS position, so that took some time and failed a few there too. Overall a good test to see how knee and everything is working. Saturday actually did partner sprint workout, with hang… Read more »
I kept repeating, like the directions on a shampoo bottle.. gym was closing..
Jk, had a structure fire instead.. got my work out in a burning house!! Haha..
I hope the structure is okay!
Delayed entry done on prescribed date
Gym skills
Scaled to two sets / 2 rope climbs ea
A). 85,91,98,105,110
B1). Used 155×2 my ; 1+8+1
2). Used 115: 2rds 1 f/s
3). Used 105: 1+1 OHS
Still very much under the weather ..I thought I was ready to come back but I’m not .. I will prob have to sit out Monday and possibly Tuesday to dismay …?
Have a good weekend!
Hope you are feeling better Lise!
Thanks Coach!!
I finished the anti biotics but I still have an infection have to go back . I got in another wod I’ll post it shortly but I was bummed by the outcome .. Thanks for everything you do !! I so love this programming .. ✌️ Lol I think I tell you all the time ❤️ Hope pour getting set for Christmas. ! ?
I’ve been sick all week. First day back today I did a small local comp that teamed up scaled, RX and men and women together. Good fun with some tough WODs! One was endurance fest of DT with running 400s that took 30 min. Then a max team handstand walk in 3 min. Another was 3RM front squat, got 275. Also, a quickie with 15 hang cleans, 50 DU and then max Assault Bike calories in 4 minutes. There was no real scoring, it was just for fun and sharing with the community of Big Island boxes.
Last post…
I have decided to have a side by side coach.
I need that since my form and technique really need some work! Thank you so much for the last year. I have learned so much and discovered so much of myself as an athlete. Good Luck to everyone.
good luck!!
Hope it goes well for you! Keep us posted on fb.
Thank you! I definitely will
We will miss you Cheryl but best of luck with your side by side coach! Keep posting to the FB group so we can watch your progress!
3 Rnds of 3 RC/50′ HSW and L-sits
A. C&J work done at 175/185/200/215/225
Then Halting CDL at 280
B. 2 min repeats
MU/DL 26 reps (2+2)/24 reps (2 even)
PC/C2B 28 reps(2+4)/27 reps(2+3)
FS/BOB 29 reps(2+5)/27reps(2+3)
OHS/DU 53 reps(2+5)/54reps(2+6)
Early Saturday mornings are hard on my shoulders. :). Enjoyed the training session.
Gymnastics done
A.
MU/DL – 2 rounds + 2/ 2 rounds
PC/C2B – 2 rounds + 4/ 2 rounds + 2
FS/Burpees – 3 rounds + 1/ 2 rounds + 10
OHS/DU – 3 rounds + 10/ 3 rounds + 6
Not a bad drop off Bjorn!