Wednesday 8-14-19


Part 1: Gymnastics Strength

A. Strict muscle ups; accumulate 10-15 reps
B1. Strict press; 3x3; rest 30 sec
B2. Strict ring dips; 6-9x3; rest 30 sec *turnout at top and pause in end range at bottom
B3. Parallete deficit push ups; 12-15x3; rest as needed to recovery

Part 2: Gymnasty Amrap

15 min amrap:
4 4" deficit kipping hspu
4 bar muscle ups
50 foot hs walk
8 CTB pull ups

Part 3: Unilateral Strength + BB cycling

C. Pistol tech work 5-10 min
D1. DB Step up; 20 reps x2 50/35#; rest 1 min
D2. Single arm DB hand clean and split jerk; 20 alt'ing reps x2 50/35#; rest 1 min
D3. Power Clean; 10 reps AFAP 135/95# x2; rest 1 min
D4. Squat Clean; 10 reps AFAP 135/95# x2; rest as needed to full recovery


SCALED

Part 1: Gymnastics Strength

A1. Strict press; 3x3; rest 30 sec
A2. Strict ring dips; 6-9x3; rest 30 sec *turnout at top and pause in end range at bottom
A3. Parallete deficit push ups; 12-15x3; rest as needed to recovery

Part 2: Gymnasty Amrap

15 min amrap:
4 kipping hspu
4 single bar dips
50 foot heavy two arm DB OH walk
8 CTB pull ups

Part 3: Unilateral Strength + BB cycling

B1. DB Step up; 20 reps x2 50/35#; rest 1 min
B2. Single arm DB hand clean and split jerk; 20 alt'ing reps x2 50/35#; rest 1 min
B3. Power Clean; 10 reps AFAP 95/65# x2; rest 1 min
B4. Squat Clean; 10 reps AFAP 95/65# x2; rest as needed to full recovery


ADDITIONAL SANCTIONAL TRAINING

Part 4: KB/GHD Test

For time:
100 KB snatch 2 pood (alternate every 10)
100 GHD sit ups
100 KB S2O 35/20# (standard handles below chin and between ears at the bottom)


Coaches Notes

Part 1

Gymnastics strength will have two primary purposes in the training for the day. First, is to improve overall gymnastics strength, which is always a good thing for longevity in this sport. But secondly, is to provide some fatigue so that the met-con is done with a prefatigued upper body. So make sure that you approach this without 'saving your pressing' musculature.


Part 2:

Now that you've gotten yourself pre-fatigued, race. That being siad, try to ensure you are maintaining safe positions and not compensating in a way that your positions are less than the standard you want to set for yourself. I'd suggest taking manageable breaks to keep working if you know you are limited in gymnastics. If you excel with gymnastics, try to take a more aggressive mindset, fast transitions, and flirt with your limits.


Part 3:

This is a mix of barbell cycling and single leg strength. The weights aren't intended to be heavy and the focus is getting comfortable in a fatigued state moving efficiently and with precision. Pay attention to your speed of movement and your breathing for all movements in this part.

Part 4:

Pretty straight forward kettlebell and GHD chipper. Break up your reps in a way that you can maintain pace throughout the entire workout and try to avoid getting to any local muscle failure. In the final movement, when you get close enough to the finish line that you think you can make it in a bigger unbroken set, strive to finish stronger than you started.