Training Outcome:
This week begins another 7 week cycle. This cycle will build on the previous seven weeks. Look for new opportunities to get stronger, refine technical lifts, and continue to add gymnastic skills to your arsenal. The goal is to take another step forward and the best way to track your progress is by recording everything you do. Advancing your fitness is a process that boils down to doing just a little more work than you did yesterday or last week or even last month. Happy training!
Tue 09.02
Skill/Strength
Back squat- 12 min build to a heavy triple then...
EMOM for 10 min
E- 4 Back squat @ 70% of previous number + 2 Jumps
RX- 4 Back squat @ 50% of previous number + 4 Jumps
S- 6 Goblet squat + 3 Jumps
WOD
Angry 10's
10 Min ARMRAP E- 105/70 30"/24" RX- 70/53 24"/20" S- 44/35 20"
10 KB Swings "Russian"
10 Box Jumps
Wed 09.03
Skill/Strength
Snatch Ladder - Post to board
E- 3 Snatches starting wt 115/65 + 10lb increments (5lb for woman)
RX- 3 Touch and Go Snatches starting weight 95/55 + 10lb increments (5lb for woman)
S- Hang Snatch 6x4 @ 42/28 "speed and technique focus"
WOD
In sequence DL + Pull Ups E- 175/125
Fnt Squat + Dips RX- 135/95
Push Press + Cal Row S- 95/65
16 12 8
14 10 6
12 8 4
Thur 09.04
Skill/Strength
"Kipping"
Every 30 Seconds perform a set, rest 30 sec
1) Pull Ups E- ME "capped @ 15"
2) T2B RX- 8-10 Reps
3) Dips S- 8-10 of scaled movements
4) HSPU
WOD
20 min time cap
Deadlift & Bench Press (paired exercises)
E- 5x5 @ 83-87%
RX- 4x8 @ 73-78%
S- 5x10 @ 65-70%
Fri 09.05
Skill/Strength
C&J
EOMOTM for 14 min *for those that attended the adv. course
EOMOTM 14min 1 Push Press + 2 Jerks
E- 2 C&J @ 80% "from the rack"
RX- 2 P. CL + 2 Fnt Sqt + 2 Jerks
S- 2 Hip Cl + 2 Hang Cl + 2 Push Press
WOD
"Lars" by Katrina
bring your running shoes and a jump rope :)
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