Wednesday 10.2.19


Part 1: Overhead Squats

A. Overhead squats; 3x3; rest 2 min

* Coach’s note:
Build in load per set. Start conservative and increase as you go trying to establish a near 3rm on the last set.


Part 2: Quadruplet

10 min amrap:
10 thrusters 95/65#
10 CTB pull ups
10 OHS 95/65#
10 TTB

* Coach’s note:
Open level focus and intensity. Break the movements up where needed to keep your overall rest time as low as possible and to avoid getting to full muscle failure on any of the movements.

Part 3: On Your Hands

B. Hand release push ups; 15 AFAP x3; rest 3 min actively on rower b/w sets
C. Handstand Walk; accumulate 8-12 sets of 25 feet unbroke

*Coach’s note:
Sprint the hand release push ups, then on the rower hold the maximum pace you feel you can while recovering enough to maintain the sprint effort on the push ups.
HS walk: The focus here should be on speed to finish the 25 feet walks. So feel free to rest as needed between intervals to maintain a high movement speed. Push to the higher end of the set range if you are maintaining your speed and 300 feet is not a problem for you and keep it on the lower end if you are slowing down or feel you can't recover from the volume.

Additional Sanctional Volume: Advanced Gymnastics

A. Pegboard ascents; accumulate 10 reps not for time
* if you feel comfortable with the movement perform a couple touch and go reps
B. Legless rope climbs; max reps in 5 min
C. Rope climbs; 3 reps AFAP x3; rest as needed to recovery
* practice fast descent speed, jumping right back into the next rep, foot clamp, etc
D. Parallete strict hspu to 4" deficit; amrap unbroken x5; rest 3 min actviely on ski erg at easy pace
E. Hanging L hold; amsap x3; rest 2 min

*Coach’s note:
These are advanced gymnastics skills that almost certainly would only come up at in person competitions. The goal here is to keep a mindful approach to your movement to figure out ways to move faster, more efficiently and build confidence with the movements. If any of these skills are beyond your capabilities, then search for some regressions to work on for 10-15 min that break the movements down into more remedial skills.


SCALED

Part 1: Overhead Squats

A. Overhead squats; 3x3; rest 2 min

Part 2: Quadruplet

10 min amrap:
10 thrusters 75/55#
10 CTB pull ups
10 OHS 75/55#
10 TTB

Part 3: On Your Hands

B. Hand release push ups; 10 AFAP x3; rest 2 min actively on rower b/w sets
C1. Wall facing Handstand hold; 30 seconds x3; rest 90 seconds
C2. Pike position hs shoulder taps; 14 slow controlled reps maintaining positions x3; rest 90 sec