Friday 2-3-17

Coach's thoughts on today:

Another push/pull combo to get y'all "strong like bull". The pulling will be made somewhat tougher by the gymnastic day 2 warm-up, but remember that is skill based and the strength work is building to a 5RM so quite a different stimulus. Bands are okay but weighted if possible, and if you are not even close to dips then consider bench dips or another modification (ask you're the coach).
After that, we are going to take an "open skill session". It would help if you came in with something in mind you know you struggle with and need some help. DO NOT just wonder around aimlessly! The Open starts at the end of the month so get on them goats!

Warm-up:15min

  • Gymnastic Warm-up Day 2 (Upper Body Pulling/Trunk)

Basic (No requirements)
A1. Kipping / Kip swing; 5x3 attempts
A2. Strict Pull-ups / Negatives; 5x5
B1. Tuck / L-Hang; 3x10s
B2. KB Swing; 3x10

Level 2: (3 strict pull-ups; Wall Handstand; 3 Ring dips; 15 OHS @ 45/33)
A1. Strict Pull-ups / Weighted; 5x5
A2. Muscle-up Row; 5x3
A3. (OPTIONAL: Butterfly kip; 5x3)
B1. Tuck / L-sit on rings; 3x10s
B2. Back Ext.; 3x10

Level 3: (1 Muscle up; HSPU)
A1. Weighted Pull-up; 5x3
A2. Muscle-up / MU row (turn out); 5x2-3
A3. (OPTIONAL: Butterfly kip; 5x3)
B1. L-sit on rings; 3x10s
B2. Tuck /  Straddle press to Headstand; 3x3

Level 4: (1 Strict Muscle up; EROM HSPU; Weighted Pistol)
A1. L-Pull-up; 5x3-5
A2. Strict MU / Wide MU Row; 5x2
A3. Tuck / Advanced Tuck Back Lever; 5x10s
B1. Straddle / Low Straddle L-Sit on Parallettes 3x10s
B2. Rev leg lift Headstand / Rev leg lift Wall Handstand; 3x3

Strength:25min

  • A1: Dip (5-5-5-5-5)

  • A2: Pull-up / Chin-up (5-5-5-5-5)

Skill:15min