Monday 3-28-16

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:12min

Alternating every 90s

  • Form A1: Push Press (4x8)

Must pull from floor

  • Form A2: Sumo Deadlift High Pull (4x12)

Work on smooth transition of power and not pulling early with the arms.

  • Consistency & Intensity A1: Thruster (4x5)

  • Consistency A2: Power Clean (4x8)

  • Intensity A2: Snatch High Pull (4x8)

Snatch pull + Elbows high and outside

Metcon

  • Max Effort 500m Row (Time)