Friday 140530

For class:

For gymnastics portion, choose a number and stick with it. Maybe 5 is that number or maybe 11 is that number. 

------------extra work-------------

A.

Set the clock to 5 intervals of 3 minutes and at the top of every interval, complete a set of strict hspu (scale to kipping hspu if needed). That is your score. You will do 4 more rounds trying to hold onto that score. If come off the wall before meeting your score, that new number is now your score. 

At every 90 seconds of all five 3 minute intervals, you will do the same but with kipping toes to bar. The parameter here is feet together as well as absolutely no bending of the legs at any time during a set. Again, the first set determines your score and you're then trying to maintain that score for all five rounds. 

Score: lowest amount of reps in either of the 5 rounds. 

Please ask if you're confused. 

B.

Three rounds, each for time:

10 Power Snatches, 155/105

Rest 2 minutes. 

Wednesday 140528

Complete pull ups and 800 meter run  test if not already completed. 

In addition, complete the front squats and this conditioning test. 

15-12-9 reps of:

Muscle up

Squat Clean, 185/125

No time cap. 

Tuesday 140527

Besides classes,

Complete:

A. For quality:

50 Strict Chest 2 Bar Pull ups

Scale to 25 if needed. This should not take a long time but do rest as needed. During the pull and when the chest touches the bar, your feet must be together and your knees fully extended or the rep does not count.

B. For time:

Run 800 meters

If your time is 3:30/3:50 in CB or 3:10/3:30 in Omaha, your workout is complete. If you do not reach this time, rest 7 minutes and repeat, trying again. If you do not complete in the allotted time again, rest 3 minutes and run 400 meters as hard as you can.

Post all results to comments.

Friday 140516

No changes to class workouts. Stay as is and try and eff up that conditioning. 

--------------Extra Work--------------

A.

During the warm up, before class starts, EMOM for 5 minutes, 1-2 kipping legless rope climbs. Even if you don't get to the top, practice. 

http://m.youtube.com/watch?v=Cmca0xQBoLY

Watch but learn from their biggest mistake. Kipping works better with straight arms. 

B.

Sometime before the week is over, 5 sets of muscle ups with as many as you can unbroken each set. Unbroken in this case means no stoppage in motion. 

Rest only 2 minutes between sets. 

Thursday 140515

-Olympic Lifting-

Same as class

-Strength-

Same as class

-Conditioning-

Same as class but preferably completed downtown. Let's see who can do this the fastest. Haha. Must use central rig for pull ups and swings cannot be completed on diamond plated rubber matting. 

--------------Extra Work-------------

EMOM for 20 minutes:

Odd Minutes - 1 legless rope climb

Even Minutes - 2 rope climbs

Wednesday 140514

-Make up Day-

Get that extra stuff in that you didn't get a chance to get to earlier in the week. All the gymnastics.

-Running-

200 meters x 6 at a fast pace with 100 meter jog between efforts
Rest 1 minute
600 meters x 3 with 3 minutes rest between efforts
Rest 1 minute
200 meters x 1 as fast if not faster than your very first 200

Post results to comments.

Tuesday 140513

-Jerk Skill Transfer-

Same as class

-Olympic Lifting-

Same as class

-Conditioning-

AMRAP in 12 minutes of:

30 double unders

7 strict toes to bar (no swing back whatsoever)

5 overhead squats, 155/105

First rep must always be squat snatched. 

------------------Extra Work---------------

50-40-30-20-10 reps of:

Pistols

Handstand walk

Pistols are to be performed without lifters and 5 reps at a time, each leg. Handstand walks in feet. 

Monday 140512

-Olympic Lifting-

Same as class

-Strength-

Same as class

-Conditioning-

Same as class

---------------Extra Work--------------

For time and least amount of sets:

100 Chest 2 Bar Pull ups

Your first set can be as large as you want it to be but after that, all remaining sets must be the exact same number (example: 20-10-10-10-10-10-10-10-10)

For time:

9-6-3

Strict Handstand Push up

Hang Power Clean, 160/110

Bar Over Burpee

Use gymnastics mat for hspu

Post all results to comments. 

Friday 140509

-Gymnastics-

Total 120 feet of handstand walks. Get it done. 

-Strength-

Same as class

-Conditioning-

Same as class but with 90/60 dumbbells. 

-----------Extra Work-------------

Run to Harry Langdon and back, for time. 

Thursday 140508

-Olympic Lifting-

Same as class. Get heavy. No double hitching. Halt at the knee for 3 seconds and then explode from that position. As though the bar is on blocks. 

-Strength-

Same as class except for one thing:

http://m.youtube.com/watch?v=FXaHgmWxQXk

Use only orange and they must be tight, even when in the bottom position. I'd set them up on the rig by the desk. Choke around cross bar. You will do this every Thursday. 

-Conditioning-

You knew it was coming. Legless. Learn how to kip them. Have patience and straight arms. Straight arms equal better performance. Also, 55#/35# plates for lunges. 

-------------Extra Work-----------

Not for necessarily for time but not slow either. Focus on quality work. 

Men

Five rounds of:

20 Ring Dips, no kip

5 Bar Muscle ups

Women

Five rounds of:

10 Ring Dips

3 Bar Muscle ups

Any ladies who choose to do the men's variation are allowed to kip. 

Wednesday 140507

Make up any extra work you've missed from Monday. 

Get in front squats too. 

------------Extra Work------------

Five rounds for quality of:

L-Hold, 10-20 seconds

Glute Ham Sit ups, 10-20 reps

Get this done. Boring but necessary. 

Tuesday 140506

-Olympic Lifting-

Same as class

-Conditioning-

Strict HSPU (scale to 1 ab mat if needed)

Front Squat, 195/125

Scale reps up if you'd like but not necessary. Go with 21-15-9-6-3, 15-12-9-6-3, or stay with 10-8-6-4-2. 

--------------No Extra Work-----------

Monday 140505

-Olympic Lifting-

Hang Squat Snatch, 5x2

-Strength-

Back Squat (same as class)

-Conditioning-

Same as class

---------------Extra Work---------------

-Gymnastics-

Chest to Bar Pull ups - 4x25

If unbroken, rest 2:1 otherwise, rest 1:1. 

-Volume Work-

Overhead Squat - 2x10 @ 175/115

Rest 3 minutes b/w sets. 

Friday 140502

-Gymnastics Skill Transfer-

While class is working muscle ups, I'd like you guys to try these. Use a band on a straight bar if needed but in any case, practice them. 

If you can, use a false grip and try and complete a muscle up transition off the ice cream maker. 

http://m.youtube.com/watch?v=uDgetUeXnbA (unassisted ice cream makers on rings)

http://m.youtube.com/watch?v=ihflhuWJKDc (4:50 shows band assisted ice cream makers) (around 7 min mark shows ice cream maker into muscle up transition)

-Strength-

Same as class

-Conditioning-

Make them C2B otherwise the same as class. 

No extra work.