Sep 19, 2014 Monday
AM
6 x 90 sec /3 min rest
7 Burpee over ERG
250m Row
max wall ball shots
PM
A. Snatch Single To max, (max -10%, max-5%, max) x 3
B. Clean Pull 105%x3x4
C. Front Squat: Single to max (max -10%, max-5%, max) x 3
+
7 Rounds
5 Push Jerks 185/105
30 Double Unders
Tuesday
3 Sets NFT (take 60-90sec between stations)
1. STRICT CHEST TO BAR PU (7 reps)
-as high as you can get. No kipping.
2. WALL WALKS (7 reps)
-make sure to get as close to wall as possible with completion of each handstand. Also, keep core as tight as possible throughout
3. MALTESE RAISES (10 reps)
http://www.american-gymnast.com/shop/Learning-a-Maltese-on-Rings-W16.aspx
-lay down on a bench on your back and hold light dumbbells in your hands. Body should be in tight fully extended position.
-with db close to sides, lower them down past body and push back up to about 45 degree angle. Critical to keep elbows locked out the entire time, so we will be using a light weight here. Starting with 2.5-10lbs will be sufficient (depending on the person). Don’t go above this for your first time. We have to build the tendon strength in those elbows slowly.
4. BOX HSPU (7 reps):
-position yourself so hips to hands are stacked. If you need to bend knees to allow for proper positioning, do it. If you are able to stay fully piked, even better.
-elbows tucked, and create solid tripod shape at bottom point. Position is more important than speed.
5. HAND RELEASE PUSH UPS (15 reps)
-full range. Take your time with each rep.
A. Power Snatch Single To max, (max -10%, max-5%, max) x 3
B. Power Clean Single To max, (max -10%, max-5%, max) x 3
+
12 min AMRAP
30 Power Clean 135/85
10 Pull Ups
30 Box Jumps 24"
10 Pull Ups
30 Kb Swings 2/1.5
10 Pull Ups
Wednesday
AM
AB 30 sec @90%
rest walk 30 sec
x 28
- rest 3 min after 14 sets
- consistent RPM’s per set
PM
A. Jerk from blocks: Single To max, (max -10%, max-5%, max) x 3
B. Clean Pull 100x2x5
C Back Squat 60/2, 70/2, 80/2, 90/2, 95/1, 80/2, 85/2, 90/1
+
Every 45sec
1. 3 Muscle Up
2. 3 OH squat 165
Friday
1) MALTESE PUSHUPS (20 reps x 3 rounds)
-critical to build this strength for the back roll. Lean as far forward as you can handle while still keeping a hollow body position. If you start to arch, you’ve gone too far.
2) TEMPO/PAUSE RING DIPS (3 reps x 3 rounds)
-10 second descent, 10 second pause, explode on ascent, 1 sec hold at top. 3 reps. Correct support position at completion of each rep.
3) ANGLED WALL HS HOLDS (30 sec x 4 rounds)
-stomach to wall. Create 45 degree angle with hands on floor and feet on wall. This is a positional exercise, so the objective is to create one curved shape from fingers to feet. No arch. No angles. As hollow as you can get.
-elbows locked out and squeeze body very tight throughout 30 sec. Don’t forget to breathe :)
4) BANDED BACK ROLL W/ PARTNERS (3 reps x 5 rounds)
-lower rings to about shoulder height (top of rings at shoulders). Wrap band across rings and hold on with hands. Band should be in tension slightly in from shoulder width.
-with a spotter on each side, lower body down to straight arm position below rings. STAY IN TIGHT TUCK POSITION THROUGHOUT ENTIRE EXERCISE. Keep eyes on knees as a visual target. Bring knees over band. In one continuous action, knees drive past vertical back down towards ground AND shoulders rise in unison. As I talk about other gymnastics movements, the key to this skill is to get the body to work as one continuos piece. Do not let knees/feet direct towards ceiling. You want to turn over in the tuck shape as fluidly as possible. Head must stay tucked throughout motion. (As a tactile tool, you can place a small towel or sock under your chin through action to keep head in place). Spotters will grab under shoulder as athlete comes through inverted hang position and give as much assistance as it takes to bring person safely to support. Place panel mat under rings when learning this skill.
5) MAX PB L-SIT HOLDS + (5 rounds)
-use tuck position if needed. Hold as long as possible. When you drop, take a 5 sec rest, and get back up and hold another 7 seconds. Record times and keep track for future.
+
A. Clean Single To max, (max -10%, max-5%, max) x 3
B. Snatch Deadlift w/ 10 sec eccentric on last rep 105x3x5
C. Front Squat 60/2, 70/2, 80/2, 85/2, 90/2, 95/2, 90/2, 95/1
+
6 sets
3 Power Clean 225/155 or 70%
3 Front Squat 225/155
Sprint 100m
rest/walk 3:30
Saturday
10 min
2k row
with time remaining Strict HSPU *
*When you come off of wall 1 legless rope climb to continue
rest 5 min
10 min AMRAP
2 DL 315
3 burpee over box jumps, 30”
4 Bar MU
rest 5 min
10 min AMRAP
30 TTB
20 Db STO 50/35
60 Double Unders
20 Db Snatch 50/35 *does not have to be alternating
AM
6 x 90 sec /3 min rest
7 Burpee over ERG
250m Row
max wall ball shots
PM
A. Snatch Single To max, (max -10%, max-5%, max) x 3
B. Clean Pull 105%x3x4
C. Front Squat: Single to max (max -10%, max-5%, max) x 3
+
7 Rounds
5 Push Jerks 185/105
30 Double Unders
Tuesday
3 Sets NFT (take 60-90sec between stations)
1. STRICT CHEST TO BAR PU (7 reps)
-as high as you can get. No kipping.
2. WALL WALKS (7 reps)
-make sure to get as close to wall as possible with completion of each handstand. Also, keep core as tight as possible throughout
3. MALTESE RAISES (10 reps)
http://www.american-gymnast.com/shop/Learning-a-Maltese-on-Rings-W16.aspx
-lay down on a bench on your back and hold light dumbbells in your hands. Body should be in tight fully extended position.
-with db close to sides, lower them down past body and push back up to about 45 degree angle. Critical to keep elbows locked out the entire time, so we will be using a light weight here. Starting with 2.5-10lbs will be sufficient (depending on the person). Don’t go above this for your first time. We have to build the tendon strength in those elbows slowly.
4. BOX HSPU (7 reps):
-position yourself so hips to hands are stacked. If you need to bend knees to allow for proper positioning, do it. If you are able to stay fully piked, even better.
-elbows tucked, and create solid tripod shape at bottom point. Position is more important than speed.
5. HAND RELEASE PUSH UPS (15 reps)
-full range. Take your time with each rep.
A. Power Snatch Single To max, (max -10%, max-5%, max) x 3
B. Power Clean Single To max, (max -10%, max-5%, max) x 3
+
12 min AMRAP
30 Power Clean 135/85
10 Pull Ups
30 Box Jumps 24"
10 Pull Ups
30 Kb Swings 2/1.5
10 Pull Ups
Wednesday
AM
AB 30 sec @90%
rest walk 30 sec
x 28
- rest 3 min after 14 sets
- consistent RPM’s per set
PM
A. Jerk from blocks: Single To max, (max -10%, max-5%, max) x 3
B. Clean Pull 100x2x5
C Back Squat 60/2, 70/2, 80/2, 90/2, 95/1, 80/2, 85/2, 90/1
+
Every 45sec
1. 3 Muscle Up
2. 3 OH squat 165
Friday
1) MALTESE PUSHUPS (20 reps x 3 rounds)
-critical to build this strength for the back roll. Lean as far forward as you can handle while still keeping a hollow body position. If you start to arch, you’ve gone too far.
2) TEMPO/PAUSE RING DIPS (3 reps x 3 rounds)
-10 second descent, 10 second pause, explode on ascent, 1 sec hold at top. 3 reps. Correct support position at completion of each rep.
3) ANGLED WALL HS HOLDS (30 sec x 4 rounds)
-stomach to wall. Create 45 degree angle with hands on floor and feet on wall. This is a positional exercise, so the objective is to create one curved shape from fingers to feet. No arch. No angles. As hollow as you can get.
-elbows locked out and squeeze body very tight throughout 30 sec. Don’t forget to breathe :)
4) BANDED BACK ROLL W/ PARTNERS (3 reps x 5 rounds)
-lower rings to about shoulder height (top of rings at shoulders). Wrap band across rings and hold on with hands. Band should be in tension slightly in from shoulder width.
-with a spotter on each side, lower body down to straight arm position below rings. STAY IN TIGHT TUCK POSITION THROUGHOUT ENTIRE EXERCISE. Keep eyes on knees as a visual target. Bring knees over band. In one continuous action, knees drive past vertical back down towards ground AND shoulders rise in unison. As I talk about other gymnastics movements, the key to this skill is to get the body to work as one continuos piece. Do not let knees/feet direct towards ceiling. You want to turn over in the tuck shape as fluidly as possible. Head must stay tucked throughout motion. (As a tactile tool, you can place a small towel or sock under your chin through action to keep head in place). Spotters will grab under shoulder as athlete comes through inverted hang position and give as much assistance as it takes to bring person safely to support. Place panel mat under rings when learning this skill.
5) MAX PB L-SIT HOLDS + (5 rounds)
-use tuck position if needed. Hold as long as possible. When you drop, take a 5 sec rest, and get back up and hold another 7 seconds. Record times and keep track for future.
+
A. Clean Single To max, (max -10%, max-5%, max) x 3
B. Snatch Deadlift w/ 10 sec eccentric on last rep 105x3x5
C. Front Squat 60/2, 70/2, 80/2, 85/2, 90/2, 95/2, 90/2, 95/1
+
6 sets
3 Power Clean 225/155 or 70%
3 Front Squat 225/155
Sprint 100m
rest/walk 3:30
Saturday
10 min
2k row
with time remaining Strict HSPU *
*When you come off of wall 1 legless rope climb to continue
rest 5 min
10 min AMRAP
2 DL 315
3 burpee over box jumps, 30”
4 Bar MU
rest 5 min
10 min AMRAP
30 TTB
20 Db STO 50/35
60 Double Unders
20 Db Snatch 50/35 *does not have to be alternating
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