Wednesday – 073014 – (03/28)

Gymnastics

“I cannot walk on my hands at all, nor can I hold a handstand for more than two or three seconds”

3 Rounds, not for time:
20 HS Kick-ups

Set yourself up so that your fingertips are about one inch from the wall. Kick up and hold at the top without bouncing off of the wall right back to the floor. A “rep” only counts if you are able to hold the inverted position for a full three seconds before coming back down. At the top, elbows should be locked out, shoulders should be active, and midlines should be hollowed out. Take your time on these and rest as needed between rounds.

“I can hold a handstand alright, but I cannot walk on my hands very well”

3 Rounds, not for time:
10 HS Distance Kick-ups (6′)

Set yourself up so that you’re kicking up from about 6′ away from the wall. Once inverted, let the legs hang over the top of your hands and walk the 6′ into the wall until your feet make contact. Once your feet make contact, gain control of your body, set your midline, engage your shoulders and then come down to the floor. Take your time on these and rest as needed between rounds.

“I can walk on my hands comfortably”

4 Rounds, each for time:
50′ HS Walk

Rest precisely 60 seconds between rounds.

“I cannot do a single muscle-up”

3 Rounds, not for time:
12 False Grip Jump Muscle-up Transitions

With the rings set up no higher than your face, set your false grip, lower yourself to a fully descend position (while keeping feet on the ground), jump, pull to the chest, rotate the rings externally and land in the rock bottom of the dip. This position should be familiar to you given the strict gymnastics work we’ve been doing. Hold the position for two full seconds before lowering yourself out and back to fully descended position.

“I can do some muscle-ups, but not consistently”

EMOM – __ Minutes:
__ Muscle-up(s)

Do not exceed 20 total muscle-ups. If you want to do two reps on the minute, your maximum time is ten minutes. If you want to do one muscle-up on the minute, your maximum time is twenty minutes. Once completed, for every single missed rep, complete five false grip jumping muscle-up transitions (see above) after fully recovering. Be smart! Misses should be very rare.

“I am comfortable with muscle-ups and can do several in a row”

EMOM – 8 Minutes:

3 Strict Muscle-ups (include a strict descent from top of the rep back to the start)

3 Rounds, not for time:
20 GHD Sit-ups
15 Banded Good Mornings

Mobility:
10-minutes; pick two upper body mobility exercises and two lower body mobility exercises off the the Union Fitness Youtube Page and complete the work for a minimum of two minutes per side.

Post thoughts and results to comments and Beyond the whiteboard.

Tuesday – 072914 – (02/28)

Mobility:
Banded Shoulder Stretch (2 minutes per side)
Sleeper Stretch (2 minutes per side)

Press in split:
3 x 5

Power Jerk (off rack):
1 x 6 @ 75%
1 x 4 @ 80%
1 x 2 @ 85%
1 x 2 @ 90%

Do not rebound these reps. While it is obvious that the focus should be on the jerk itself, consider and aim to improve the way you bring the bar down, the way you breath between reps, the way you set and re-set your hands, your rack position under fatigue etc. The loading should be manageable for all four sets and thus, the expectation is that your movement is excellent.

EMOM – 6 Minutes:
6 Bench Press @ 5-10 lbs. more than last week

Snatch Pull Down (6-second descent):
5 x 3 @ 97%

If you have straps, wear them. If you don’t have straps, buy some. Don’t just go through the motion on this exercise. We’re doing a lot of work from the hip right now with both cleans and snatches. Through this work you are likely to improve you finish, your catch and your speed but without improving your pulling mechanics off the floor, this improvement will be for naught. Stay over the bar, make strong, vertical and consistent hip contact, stay on the back side of your foot and finish like you mean it. On the way down, get back out over the top of the bar and work your ass off to maintain proper positions.

3 rounds, each for time, working for negative splits:
800 M Run

Rest precisely three minutes between efforts. Be sure to take note of your times as you work through these 800s. Try to shave 5-10 seconds off each run from start to finish.

Post thoughts and results to comments and Beyond the whiteboard.

Monday – 072814 – (01/28)

Today marks the beginning of a new cycle. We will continue along our course with isolated and strict gymnastics work throughout cycle two, but over these next four weeks, you’ll notice  a shift to front squatting, and increase in pulling from the floor, as well as an increase in structured time domains for both lifting and conditioning portions of training.

Mobility:
ER Hip Driver 

EMOM – 12 Minutes:
Even Minutes:
6 Strict C2B Pull-ups
Odd Minutes:
6 Strict Ring Dips (1-second hold at bottom of rep)

Front Squat:
1 x 3 @ 85% of combine 3RM

Don’t have a combine triple in the books? Work off of 85% of your 1RM and take it from there.

3 x 3 @ 10-15 lbs. less
* Rest precisely 40 seconds between sets

Clean (from hip):
5 x 3

Superset – 3 rounds, not for time: 
12 GH Raises
20 BB Side Bends (add 5-10 lbs to the bar)

Homework:
IR Hip Driver

Post thoughts and results to comments and Beyond the whiteboard.

Saturday – 072614 – Primer Cycle (20/21)

Mobility:
ER Hip Driver

3 Rounds, not for time:
50 Double-unders (unbroken)
30 Hollow Rocks

4 Working Sets:
2 Snatch Grip Push Jerks +
1 OHS

For time:
7 Thrusters (175/123)
21 Thrusters (95/63)
Rest 30 seconds
5 Thrusters (175/123)
15 Thrusters (95/63)
Rest 30 seconds
3 Thrusters (175/123)
9 Thrusters (95/63)

Mobility:
Quad Smashing

Post thoughts and results to comments and Beyond the whiteboard.

Friday – 072514 – Primer Cycle (19/21)

Mobility:
Banded Childs Pose

Back Squat:
1 x 10 @ 77%
2 x 10 @ 75%

Not only is this the final squat day of our primer cycle, but there’s not  a lot of work on the agenda. Hit these last three sets with intensity. Make them count!

EMOM – 6 Minutes:
6 Bench Press @ same weight as previous week

Mobility:
ER Hip Smashing

Homework:
50 Clam Shells (per leg)

Post thoughts and results to comments and Beyond the whiteboard.