Prep for the sure to be gymnastics filled 18.3! STRENGTH/STABILITY: Tempo Pull Ups (3 reps) – Active Hang, Chin Above Bar Hold & Slow Negative – :06-:08 per position – New set every 2:00 for 2 sets total POWER: 2 Rep Push Press from a Rack * Up
Little Open prep for 18.2… GLUTES: Single Leg RDLs x 8ea leg (Little heavier and make sure to keep your back locked in!) Banded Bottom to Bottom Squats x 10 reps (Blue Band) * Dynamic Hip Flexor Stretching between sets * 2 total sets of RDLs and Squats
An Open twist! SKILLS: Every 1:30 for 12:00 (4 rounds each) perform: ODD – 2-5 Muscle Ups, :30 CTB or Chin Above Bar Pull Ups, :30 T2B or :40-:50 Kipping practice EVEN – 3-5 Deficit Handstand Push Up, :30 Standard HSPU, :30-:40 Wall Kick Ups/Holds, :40-:50 Kipping Practice *
Back squat! INJURY PREVENTION: 50 Controlled Band Pull Aparts (Small Red Band Only)(2:00) * Make sure to set your shoulders down and keep the band tension constant throughout STRENGTH: 2 Rep Back Squat * Work up quickly to a heavy or possibly maximal set of 2 reps if
Team Benchmark… Almost… TEAM: In groups of 2, working 1 person at a time at any given time perform the following: 15/20 STRICT Pull Ups/20 Ring Rows 30 Hand Release Push Ups (Box Scale) 40 AbMat Sit Ups 50 Walking Lunge Steps REST 2:00 Repeat for max rounds and
Doing work! STABILITY/CORE: :30 Wall Facing Handstand Hold 1:00 Rest 2 sets total POWER: From a rack: 2 Front Squats + 1 Push Press + 1 Thruster * 15-20 minutes to reach your best loading for the day… No push jerking! * Work up slowly and be perfect
Benchmark #3! SKILL: Toes 2 Bar and Pull Ups + Push Ups and Air Squats * 10 mins only * WORKOUT: “Chelsea” 5 Pull Ups (CTB Upscale for a few) 10 Push Ups 15 Air Squats * Every 1:00, 1:30 or 2:00 for 30:00 * This workout
Skill day! SKILLS: Toes 2 Bar & Push Ups * Work on getting your first or stringing reps together on T2B * Work proper shoulder first loading on Push Ups using box, floor or low rings for added challenge * 15 minutes WORKOUT: 1000m Bike (.63 Miles)(2:30 Cap)
Another new week! STRENGTH & POWER: 1 Clean + 5 Front Squats * Your pick on what type of Clean you want to perform, but pick the one that gets you the most weight on the bar… * If you do a squat clean it counts as your first
Skills and going long… SKILLS: Push Ups & Dips * Property shoulder/elbow loading, no shrugging on either movement, etc, etc * 10-15 minutes WORKOUT: 5 Deadlifts (123/185#)(55-65% 1RM) * Upscale to 153/225# only if appropriate 6/10 Hand Release Push Ups 150m Run (Cone & Back) * 10 rounds
Run, run, run… SKILLS: Handstand Push Ups and Bar Muscle Ups progressions for 10-15 minutes as you work up for the other movements in the workout to come… WORKOUT: 400m Run 21 STRICT Chest 2 Bar Pull Ups 400m Run 18 Cleans from the Floor (105/155#)(75-80% 1RM Snatch)
Gymnastiness… Choose your workout wisely, but try to pick the hardest version you can… There are grey areas between each workout level so you can mix and match a little as needed… WORKOUT: Option #1: 6/10 Ring Muscle Ups 12/20 Strict HSPUs (25s & AbMat only) 30
Busy Monday! POWER/STRENGTH: 1 Hang or Floor SQUAT Clean + 3 Front Squats * 15 minutes only and try to be efficient with your sets so you have just enough warm up for a few heavy attempts * Go off your best Clean 1RM – 60% – 75% –
New assistance work and squats! STRENGTH: 2RM Tempo Back Squat for best loading for the day… * Lower down for 3 SLOW seconds before standing up quickly, holding for 2 seconds at the top then descend for another slow 3 secs for the 2nd rep… * 15-20 minutes depending
Overhead and heavy WOD! POWER/SKILL: Push Jerk 2RM * Barbell must be Cleaned into position for every set * Hang Clean or Clean from the Floor is acceptable * 15-20 minutes SHOULDER STABILITY: 3 sets of 5 each arm of DB Windmills * Use a DB that’s slightly
Back to some gymnastics strength! GYMNASTICS: Every 2:00 for 12:00 work back and forth on the following: ODD – 3-4 Strict TEMPO Pull Ups (CTB, Chin or Lower Body Assisted) * Tempo is 1 sec (Pull Up), 3 sec (Hold @ Top) & 5 sec (Lower Back to Lockout)
One final Murph prep and stretch!! WORKOUT: 10 Strict Pull Ups 20 Hand Release Push Ups 30 Air Squats 400m Run * 5 rounds * (25 minute cutoff) Upscale to CTB or scale down to lower body assisted or Ring Rows… Use a box for Push Ups
Murph training? SHOULDER STABILITY: 10 Reps of KB Turkish Get Ups * DON’T RUSH ON THESE! * Perform 1 full rep on your left arm, then 1 on your right arm, then repeat 5 total times with a light to moderate weight STRENGTH: 3 Rep Strict Press from
New gymnastics skill! GYMNASTICS: Every 2:00 for 12:00 total (3 sets each): Odd – Strict Pull Up progression you’ve been working on since before the Open, but bump the difficulty/reps up, Strict Muscle Up progressions on lower rings or Strict Muscle Ups on the high rings Even – Strict
Pain Thursday?? 😉 STRENGTH BALANCE: DB Split Squats – 3 sets of 6-8ea side combo w/ DB Bent Over Rows – 3 sets of 10 reps * Perform 2-3 build up sets before officially starting your 3 work sets * These work sets should be HEAVY * 10-15 minutes
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