Tuesday 10-25-16

Coaches thoughts on today:

First, Gymnastic warm-up is a skill based warm-up so while you need to be going fast enough to warm up your body, go at a pace that allows for skill development.  In the metcon the Kettlebell is slightly lighter than usual so push to go unbroken specially if you suspect you'll hit a wall on the push-ups.  As for intensity this is the same volume as Randy on the snatch but heavier, that's going to take it's toll on the dips.  The hangs are for grip work so if you're really weak in the hands do more holds with shorter times.

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

Metcon:20 min

  • Form: Metcon (Time)

50 RKBS
25 Push-up
40 RKBS
20 Push-up
30 RKBS
15 Push-ups
20 RKBS
10 Push-ups
10 RKBS
  5 Push-up

  • Con: Metcon (Time)

50 RKBS (20/12 -- 24/16)
25 Push-up
40 RKBS
20 Push-up
30 RKBS
15 Push-ups
20 RKBS
10 Push-ups
10 RKBS
  5 Push-up

  • Int: Metcon (Time)

25 Power Snatch (95/65)
25 Ring Dip
20 Power Snatch
20 Ring Dip
15 Power Snatch
15 Ring Dip
10 Power Snatch
10 Ring Dip
  5 Power Snatch
  5 Ring Dip

Accessory

  • Metcon (5 Rounds for time)

5x max hang on Pull-up bar