Gymnastics Skills & Drills
Three sets of:
Seated Pike Single Leg Lifts x 15 reps per leg
Butterfly Pull-Up Progression x 10 reps per leg
Elbow Drops x 6-8 reps
A.
Back Squat
1. x 5 reps @ 60% of 1-RM
2. x 3 reps @ 75%
3. x 1 rep @ 85%
4. x 3 reps @ 80%
5. x 3 reps @ 85%
6. x 7 reps @ 75%
7. x 7 reps @ 75%
Rest exactly 2 minutes between sets.
B.
For time:
Row 1500 meters
20 Snatches (power or full)
40 Toes-to-Bar
20 Snatches (power or full)
Row 1500 meters
35-49: 135/95 lbs
50-54: 115/75 lbs
55+: 95/65 lbs
Optional Session (Best performed 3-4 hours between sessions)
Two sets:
Supinated Grip Chest-to-Bar x 5 reps
Rest as needed
followed by…
Two sets of:
100-Foot Single-Arm Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Sled Drag with Right Hand
(Work on keeping your torso in line with the sled, try not to break at the hips or twist the body as you drag the sled)
Rest 2-3 minutes
followed by…
Four sets of:
Sled Pull in a bear crawl position x 40′ (these need to be heavy and fast – no breaks in the 40′)
Rest 2 minutes
Warmup: 5′ Bike and crossover symmetry
A. Gymnastics program by Travis
B. Back Squat done (87/109/122.5/115/122.5/109/109kg)
C. 27’48” with 52,5kg (the legs didn’t want full snatch… because of the available time, i did the wod right after the BSq. TTB in sets of 10; row around 5’45”; snatch in singles)
D.Optional session done in the afternoon
Opted into the box team WOD today.
Nice WU then 25mins on snatch (I sucked!)
Then Murph in a team of 2… my first time doing this. 42mins 22
Yesterday was graduation and pushed it back to today
A. 225, 275, 310, 295, 310, 275 275 WENT of a 365 1rm
B. 25.33 did 115 snatch wow t2b are tough on the shoulder so had to break up in smaller sets was a lot harder than I expected. Off the paper but about 500m into the row I think I knew what was coming.
A) BS: 171,215,245,230,245,215,215
( noticed this week Im a bit stronger with back squats but need more work on front squats–I struggled yesterday with the front squats)
B). time: 27:45 ( w/85lbs)
Have a great weekend
I have entered the rest of the weeks workout -delayed entry ..tough week short on time 🙁
Class WOD today. Fun with friends. 🙂
Mobility: done
A: 155, 195, 220, 210, 220, 195, 195
Worked out with friends at the affiliate:
300 russian kettle-bell swings (54lbs)
200 DUs
100 air squats
50 push-ups
18:10
A. Done based off 425
B. 20:28. I consider this a win since I was ready to quit 500m into first row. Ready for a rest day!
Beast!
Skipped back squats
EMOM 10 min
1: 10 seated pile single leg lifts 10/leg
2: 16 alternating pistols
B. 25:31 Rx
Did 3×10 tempo (3.1.1.1) Bulgarian split squats @35lbs/3×5 strict CTB chin-ups
Practiced the falling portion of the muscle up to eventually chain them together – jumped up to rings using high boxes and plates
Dynamic Mobility & Activation = Done
A. Done
B. 22:33 RX
A. 205/245/285/265/285/245/245
B. 19:19 (115)
Butterfly progression work very helpful. Have a great weekend!
Loved that one today!
A) 285 for 3 and 250 for 7×2
B) 22:33 I loved it! Everything is clicking!
We got the exact same time ???
Great job Alvaro!
Optional session done first, rested about an hour then:
Gymnastics done
A. Done as rx
B. 23:54 rx – that one hurt!
A. to 160kg x3
B. 19:59
C. Pull-ups done
D. not done raining.
Yikes – that is a lot of fitness Rob. Remember the benefits of rest!
Don’t worry. Team WODs were more like practice, and no WODs since Wednesday.
Duuude sub 20 ??? Beast
Skills done
A. Worked off 90% of 1 RM.
60/75/85/80/85/75/75kg
B. Scaled to 1000m row 15 snatches @ 30kg and 20 T2B. Time 17:31.
I need to take a rest day or two 🙂 I’ll be back in the gym Monday morning 🙂
Good call Tine!