MONDAY 7-6-15

Warm-up

15min

  • Gymnastic Warm-up Day 1 (Upper Body Pressing/Legs)

Level 1: (No requirements)

A1. Kick to handstand; 5x3 attempts
A2. Ring Push-ups; 5x5
A3. Tripod/Frog stand 5x10s
B1. Overhead Squat; 3x10
B2. KB Deadlift/Goblet Squat; 3x10

Level 2: (3 strict pull-ups; Wall Handstand; 3 Ring dips; 15 OHS @ 45/33)

A1. HSPU; 5X5
A2. Frog stand; 5x10s
B1. Pistols; 3x5ea
B2. Hip Ext.; 3x10

Level 3: (1 Muscle up; HSPU)

A1. HSPU [full ROM strict]; 5X5
A2. Advanced Frog stand; 5x10s
B1. Pistols; 3x5ea
B2. Hip and Back Ext.; 3x10

Level 4: (1 Strict Muscle up; EROM HSPU; Weighted Pistol)

A1. HeSPU; 5x3
A2. Tuck Planche; 5x10-12s
B1. Weighted Pistol 3x5ea
B2. GHR; 3X5

Weightlifting

(1)     21min

This next strength cycle will be a little different.  We will do it primarily as EMOM/EOMOM to create a little more density.  This will require the weights to be somewhat lighter on average.

Form A: 7min EMOM 10 Goblet Squat
1min rest
Form B: 14min EOMOM 10 Ring Rows

Con A: 7min EMOM 6 Front Squats
1min rest
Con B: 14min EOMOM 6 Strict Pull-up

Int A: 7min EMOM 10 Alt Pistols
1min rest
Int B: 14min EOMOM 4 strict + 8 kipping Pullup

  • FORM A: Goblet Squat (7X10 EMOM)

  • FORM B: Ring Row (7X10 EOMOM)

Make these heavy, it is okay to step back mid set, but keep them hard and STRICT= no knee bend/hip thrust etc.

 

  • CONSISTENCY A: Front Squat (7x6 EMOM)

  • CONSISTENCY B: Pull-up / Chin-up (7x6 EOMOM)

  • I: A: Pistol (7x10 alt EMOM)

If this rep scheme will be easy add weight

  • I: B: Pull-up / Chin-up (7x12 EOMOM)

Do the 4 strict reps and then 8 kipping preferably without coming off the bar.

Metcon

8min

  • Form: Metcon (Time)

5 Rounds
120m run
8 RKBS

  • CONSISTENCY / INTENSITY: Metcon (Time)

4 rounds:
200m run
15 RKBS (32/20 -- BANDED 24/16)
use Green bands fed though KB handle.  Make sure you do some practice reps.