Warm-Up.
Wall Slides x 10 @ 3030
Shoulder CARs x 60 seconds per side
Followed by…
Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds
Followed by…
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 seconds effort
Then…
A.
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.
B.
For time:
1000 Meter Row
30 Strict Handstand Push-Ups
50 Pull-Ups
What does “@ 3030” mean?
A. 3 assents both rounds
Hs hold. Got some 5-10 sec holds.
Rmu work – transitions and jumping
B. 10:21 – scaled to kipping HSPU
Pull ups 20/10/10/6/4
B.
12´58″ rx
A. 4-15’ rope climbs X 2
Handstand work was so-so
3 MUs per round
B. 10:18
SHSPUs were not strong. Shoulders have been feeling weak for last ten days or so.
Did yesterday’s:
A. Snatches. 65/65/75/80/85/90/95/100
B. “Nancy”- 17:11
Read donkey kicks, thought that doesn’t sound awful….wrong. That was a good warmup. Limited do to equipment.
9:09 on WOD. Used an ab mat plus a little under a rubber 10 plate.
Today is a official holiday in Brazil. My gym planned a special benchmark day. We did Kelly.
5 rft
400m run
30 box jumps (24″)
30 wallballs (20lb)
Time: 27:38
Warm-up as Rx
… donkey kicks to shoulder taps was especially deceiving
A. 1 min work : 1.5 min rest – 2 sets of:
Station 1. Seated Legless Rope Climbs: 3 – 12′ ascents
Station 2. Freestanding Handstand Hold (practice): 60s, 60s w/ few heel touches each set
Station 3. Max Hollow Hold: 45|15, 48|12
B. For time: 1000m row | 25 – SHSPU | 25 – Strict Pull-ups
8:15
… shoulders are cooked … off to the lake for a SUP weekend – looking forward to a few long paddle days – have a good one folks.
Have fun at the lake!!
A. E3M
False grip ring pull up x12 (3.3.3.3)
Handstand scissors balance
Hollow body rock to sit up x15 (5.5.5)
B.
1000 m rowing 3:53
30 SHSPU 17.8.5
25 strict pull ups 8.4.4.4.1.1.1.1.1
10:36
C.
3 sets
Broad lat pull downs x10 65 kg
Narrow chest flys x15 10kg/15/17,5
Pull aparts x15 green band
3 sets
Reverse flys x12 10 kg
Jefferson curls empty BB x5
Good morning everybody…
A1. 12 L-sit towel pullups
A2. freestanding and against wall
A3. off toes
B. 12:39; scaled to box on hspu
pullups done in 5’s
Made up last nights workout, with some modifications. A. 2x full snatch (from the ground) 60kg, 65, 70, 75, 80, 85, 90kg Skipped the last set as I made it to my goal. Happy to snatch this weight for a double with very little snatch specific practice. B. Nancy with 500m row (as it was raining) 14:28 Rows – from 1:53 to 2:00 on last round OHS – @43kg, UB and fast. Last 3 rounds had a one breath rest overhead at 8th and 12th reps. Tried to push hard but realistically my chalk breaks in the final 2 rounds… Read more »