Wednesday 8-7-19


Part 1: Gymnastics Strength

A. Freestanding hs hold tech work 15-20 minutes. Wall rebalancing drills, partner assisted holds, 1/4 pirouttes on wall, etc
B. HS walk speed tech work; 2-4 sets of 50 feet AFAP. 10 foot unbroken segments minimum. If you cannot perform an interval in <1 min, consider the scaled version of part 1
C1. False grip ring to chest isometric hold in L position; amsap x3; rest 90 sec
C2. Strict parallete hspu (no deficit); accumulate 4-15 reps x3; rest 90 sec
C3. False grip ring rows; amrap unbroken @2010 x3; rest 90 sec
C4. Single bar dips; amrap unbroken x3; rest 90 sec

Part 2: Kipping Gymnastics + Light Conditioning

For time w/ 5 min cap
50 wall balls
30 CTB pull ups
rest 2 min
For time w/ 5 min cap
25 thrusters 95#
15 muscle ups
rest 2 min
For time with 5 min cap
100 foot OH walking lunge 95/65#
15 bar muscle ups

Part 3: DB + Running

See Coach’s Note for how to execute this:
200m run
10 DB power snatch
200m run
10 DB step over
200m run
10 DB devil's press
200m run
10 DB OHS per arm
200m run
10 DB hang squat clean
200m run
10 DB power cleans
200m run
10 DB thrusters
200m run


SCALED

Part 1: Gymnastics/BB Strength

A. Freestanding hs hold tech work 5-20 minutes. Wall rebalancing drills, partner assisted holds, 1/4 pirouttes on wall, etc
B. Pike hs hold with feet on box shoulder taps; 10 slow controlled reps x4; rest as needed

Part 2: Kipping Gymnastics + Light Conditioning

5 min amrap
50 wall balls
amrap strict pull ups in remaning time
rest 2 min
For time w/ 5 min cap
25 thrusters 95#
amrap ring push ups in remaining time
rest 2 min
For time with 5 min cap
100 foot OH walking lunge 95/65#
amrap in remaining time:
5 strict press @60% 1rm
5 ring rows

Part 3: DB + Running

Accumulate the following for quality
10 DB power snatch
10 DB step over
10 DB devil's press
10 DB OHS per arm
10 DB hang squat clean
10 DB power cleans
10 DB thrusters
+
Run/walk 10 min easy cool down


ADDITIONAL SANCTIONAL TRAINING

Part 4

3 sets:
Ski erg sprint 10 cals
10 two arm KB snatch 53/35#
6 sandbag load onto box (150/100# to 48/40")
rest 3 min
+
3 sets:
15 GHD
Prowler push 30 seconds @heavy load grinding continuous push
rest 3 min


Coaches Notes

Part 1

Qualifiers test kipping gymnastics and your ability in a few gymnastics skills. But, the best athletes in the sport at these kipping movements were ex-gymnasts and spent years developing the requisite strength and control required for more advanced gymnastics. So this part of the workout is aimed at developing strength for handstands, handstand walking, strict muscle ups, bar muscle ups, and overall false grip strength development. Focus on your body positions and treating it as strength work.


Part 2:

Now that we've targeted strength for your gymnastics skills and pre-fatigued the system, the next step is to test your actual kipping gymnastics. When performing these three intervals, getting to the gymnastics as fast as possible would be perfered to pacing right off the bat. Then break the gymnastics up as needed based on your skill level to finish as fast as possible or get as many reps as you can done before the time cap hits.


Part 3:

Running isn't tested in the qualifier level of the sport, but it is still a skill I believe we should train to be generally fit and to get the endurance adaptations it can provide. However, the training day up to this point has already been tough and taxed the energy systems. So, this is a skill based session and shouldn't feel like it is causing you to suffer more. Run with a focus on grace, speed, and your technique, then rest as needed before picking up the dummbells. When you do pick up the dumbbells perform those at open speed and with intensity. But when you complete the dumbbell, rest as needed before starting the next run. Repeat this cycle until you've finished all the movements.

Part 4:

Strongman and kettlebell capacity is going to be a staple of the additional training for people prepping for in person events. The rest intervals here should allow you to put a lot more intensity into the interval than if it were multiple rounds for time so think about really putting a maximal level of effort into the work bouts while just holding back a tiny bit to ensure that you can maintain intensity through the entire session.