Tuesday 3-3-20

Warm up

2-3 Sets

5 Inchworms

30 Second Hollow Hold

10 Horizontal Ring Rows

30 Second Arch Hold

15 Calorie Row

Gymnastic Strength

Warmup Sets

1 Pausing Strict Handstand Push-up

1 Strict Handstand Push-up

1 Kipping Handstand Push-up

1 Pausing Strict Pull-up

1 Strict Pull-up

1 Kipping Pull-up

• We’ll alternate between three upper body pressing movements and three upper body pulling movements in this gymnatics piece

• The movements get progressively easier, going from Pausing Strict to Strict to Kipping

• This allows us to work on strength, positioning, and stamina

• The reps climb by 1 rep on each round until we reach the 7 minute time cap

• Your score for the day is total reps completed

HANDSTAND PUSH-UPS

• We’ll cycle through three different variations of handstand push-ups within each round:

* Pausing Strict: Pause For 1 Second with Your Head on the Ground & Don’t Use Kip For Assistance

* Strict: No Pause & Don’t Use Kip For Assistance

* Kipping: No Pause & You May Use Kip For Assistance

PULL-UPS

• We’ll also cycle through three different variations of pull-ups within each round:

* Pausing Strict: Pause For 1 Second with Your Chin Over the Bar & Don’t Use Kip For Assistance

* Strict: No Pause & Don’t Use Kip For Assistance

* Kipping: No Pause & You May Use Kip For Assistance

SUBS

HANDSTAND PUSH-UPS

• Double Dumbells

* Pausing Strict Press

* Strict Press

* Push Press

• Don’t Climb in Reps*

PULL-UPS

• Banded Pausing Strict & Strict

• Don’t Climb in Reps*

• To manage volume, you could stop climbing in reps and, for example, keep working sets of 2 or 3 at each movement

CLEAN AND JERK COMPLEX

• This Clean and Jerk Complex serves as a technique primer for the Clean and Jerks we have coming up in the workout that follows

• Every 2 minutes, you’ll complete 6 reps on the barbell

• The percentages are based on your 1RM Clean and Jerk

• The 3 Positions we’re looking for in the Power Clean are:

1. Pockets

2. 1 Inch Above the Knee

3. Floor

WOD

Ascending Ladder for 7 Minutes:

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks (135/95), 6 Toes to Bar

9 Clean and Jerks (135/95), 9 Toes to Bar

Add (3) Reps to Each Movement Until Time Cap

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