Primary Training Session
Get Moving || Warm-Up
Three rounds, not for time, of:
200 Meter Run
15 Single Arm Dumbbell Push Press (35/20lbs)(each side)
15 Dumbbell Hang Squat Cleans (35/20lbs)
30 Second Hang From Rings
A.
Three sets of:
Snatch Lift-Off + High Hang Snatch + Hang Snatch + Snatch + Overhead Squat (55-65%)
Rest 90 seconds between sets
Followed by…
Five sets of:
Hang Snatch + Tempo Overhead Squat @ 32X1 + Snatch + Overhead Squat (no tempo) (70-80%)
Rest 90 seconds between sets
Followed by…
Three sets of:
Snatch Lift-Off + 3 Second Hold at Knees and 3 Second Eccentric Lowering (85+%)
Rest 90-120 seconds between sets
B.
Accumulate 15-20 reps of:
Frog Press Pulses
followed by…
Set a clock for 5-10 minutes of:
Bent Arm Tucked Press To Handstand (Invictus Gymnastics)
or…
Frog Stand Press Handstand
C.
Every 90 seconds, for 6 minutes (4 sets) of:
20/15 Calorie Row
5 Ring Muscle Ups
followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
20/15 Calorie Assault Bike
3 Rope Climbs
followed by…
Every 90 seconds, for 6 minutes (4 sets) of:
20/15 Calorie Row
5 Bar Muscle Ups
*Modify as needed so that you can get at least 10 to 15 seconds of rest for the first couple of sets.
Athlete Notes:
Today’s workout is all about pull fatigue and volume accumulation. We aren’t necessarily looking for who can win the every 90 seconds, but we are looking for who can remain the most consistent across the board. Just like the note at the bottom of the workout says, make sure you’re modifying as needed so that you can get at least a 10-15 second rest between sets. That means you’ll probably have to push the row and bike to finish in 45-50 seconds. If that’s a little too aggressive for you, scale the calories before scaling the gymnastics reps. Not every workout has to be one that we’re super concerned about score. Today’s workout is a great training day to make sure that you’re getting some gymnastics volume in.
Warm up done
A) 50-55-60kg
65-70-70-75-75kg
Last part up to 100kg
Also did 5×5 reps ohs at 70-75-80-85-90kg
B) did not do it, maybe tomorrow
C) 10 pull ups / 2 short rope legless rope climbs from l-sit / 5 bar mu, rest normal rx
Ran out of the 90” in the last part, so it became an amrap shorta.
It was much harder than I expected
D) did the biceps stuff from the other day
Not a good day, did move really sloppy
Warmup done
A. 55/60/60Kg
70Kg x5
85Kg x 3
B. Done best I could.
C. Done w/Echo, 4 RMU/BMU, and 15 towel pull-ups(no rope)
1:19/1:23/1:24/1:24
1:31/1:29/1:30
1:20/1:19/1:23/1:26
Warm up: done
A. 115 lbs
A2: 135 lbs
A3: 175 lbs
B. Done
C. With 18 cals in the row
And 15 Echo Bike & 2 peg board ascends
A. Didn’t snatch today back is still not feeling right did some suitcase carry’s and Pallof holds
B. Done kind of
C. RX
1:04/1:16/1:22/1:25
1:55/1:54/1:47
1:25/1:24/1:25/1:29
That was very hard
Hope that the accessory work and some rest make your back feel better.
Thank you! It will be fine I’ve had similar issue before!
A1. Sn LO + HHS + HS + Snatch + OHS: 90, 95, 100# A2. HS + OHS @ 32X1 + Snatch + OHS: 105, 110, 115, 120, 125# A3. Sn LO + :3s Hold @ Knee + :3s Eccentric Lowering: 135, 145, 155# B. Um. Does effort count on this? 😂 🐸 this was hard. So I did some practice for 10 minutes with the Frog Pose and then some Donkey Kicks into a HS. C1. 4 sets of: 10 Cal row + 5 Strict C2B Pull-ups: 1:17, 1:17, 1:16, 1:18 C2. 3 sets of: 10 Cal Skierg + 5… Read more »
Gymnastics skill work is all about the effort. Just getting comfortable on your heads more and more.