Monday 11-21-16

Coach's thoughts on today:

Today is all about fast! All said today is 5min of work, that's all, but if you do this right oh man is it hot! On those HP Cleans for Form, if you feel comfortable going up in weight do it and record the weights, but really make sure you're getting a good "jump" on your bar and fast elbows. Consistency and Intensity you have specific weights for these C&J anyhows reps. Go fast! The airdyne is the airdyne...have fun!

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:15min

  • Form: Metcon (3 Rounds for reps)

1min AMRAP -- 4min rest

H. P. Clean & P. Press
H. P. Clean & P. Press
H. P. Clean & P. Press

  • Con: Metcon (3 Rounds for reps)

1min AMRAP -- 4min rest

Clean & Jerk Rd1: (75/65)
Clean & Jerk Rd2: (95/80)
Clean & Jerk Rd3: (115/95)

  • Int: Metcon (3 Rounds for reps)

1min AMRAP -- 4min rest

Clean & Jerk Rd1: (95/65)
Clean & Jerk Rd2: (135/95)
Clean & Jerk Rd3: (165/115)

Metcon:24min

  • All: Airdyne Sprints (:15/2:45) (8 Rounds for calories)