TUESDAY 11-26-19

Posting Tuesday workout early.

No classes on Thursday thanksgiving

Warm up

10 min for quality

30 Seconds Superman Hold

250 Meter Row

20 AbMat Sit-ups

15 Air Squats

10 Push-ups

5 Strict Pull-ups

Strict Gymnastics

0:00 – 5:00

Handstand Floater Practice

5:00 – 10:00

3 Strict Chest to Bar Pull-ups

3 Deadstop Strict Handstand Push-ups

10:00 – 15:00

5 Strict Toes to Bar

10 Pausing Hip Extensions

STIMULUS

• 15 minutes on the clock for today’s strict gymnastics practice

• Within each window, move back and forth through the work AMRAP style – but for quality of movement over speed

• See below for further info on each movements:

* Handstand Floaters

* Strict Chest to Bar Pull-ups: Find a Rep Scheme or Band That Allows For Unbroken Sets and Chest Contact

* Deadstop Strict Handstand Push-ups: Pause For 1-2 Seconds at Bottom of Each Rep

* Strict Toes to Bar: Go As High as Possible & Control the Legs Down to Prevent Any Swinging

SUBSTITUTIONS

Strict Toes to Bar

• Reduce Reps

• Bring Feet Lower

Deadstop Strict Handstand Push-ups

• Reduce Reps

• Deadstop Double Dumbbell Strict Press

Strict Chest to Bar Pull-ups

• Reduce Reps

• Banded Chest to Bar Pull-ups

Then

Warmup Set 1

With Lighter Weights:

200 Meter Run

5 Power Cleans

200 Meter Row

5 Push Jerks

Warmup Set 2

With Workout Weights:

100 Meter Run

3 Power Cleans

100 Meter Row

3 Push Jerks

Build up load on each set

WOD 20 min cap

3 Rounds:

400 Meter Run

10 Power Cleans (155/105)

500/400 Meter Row

10 Push Jerks (155/105)

• Moving two moderate weight barbells in this 3-round workout

• We’ll choose our weight based on the Push Jerk – which will likely be the limiting factor

• This should be a load that is challenging, but one that you can complete in 1-2 sets during the workout

•this workout should be completed 14-18 min.

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