04.19.2023

Strength
Wendler week 2 cycle 2
Bench Press
3 reps @ 70%
3 reps @ 80%
3+ reps @90%

LOUISE (@luluebertsgymnastics) • Instagram photos and videos
banded PVC TTB drill x 20 reps - above video shows this at the very end
push down drill for TTB x 10 reps
https://www.instagram.com/p/CiyoWY5gHJU/
1.  work on the push down on the bar in the hollow position
2. work on the push down with one kip swing to a pull up- stop, reset and repeat
3. scale the above two with a band 
4. work on the push down drill and add a few reps of toes to bar
5. work on the push down drill scaled with a box for your feet to slide against
check video


WOD
"Raise the Bar"
3 rounds for time
21 cal row
15 TTB or hanging knee raises
9 high box jumps 30/24"

Isometric Holds
3 sets
20 second ring support hold
40 second wall facing handstand hold
60 second tall plank hold
take 30 seconds rest between movements

05.04.2022

Warm Up
3 sets
50 single unders
5 inchworms
20 second handstand hold



Strength
3 sets
A. wall sit 45 seconds
B. cyclist squats with load x 15 reps
C. hamstring curls on MB or rower seat x 15 reps




TTB drills:
https://www.instagram.com/p/B3urXsDABCw/
A. kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position. Push down on the bar. x 5 reps
B. work with a partner to have them place their hand out in front of the legs with your TTB swings. Raise your hand and have your partner try to keep hitting it with the feet.


Key Points:
1. Pull into hollow as hips hinge into pike
2. Pull down on bar through entire skill to create tension
3. Palms press down on rig, lats fully engaged
4. Neutral head
5. Drive heels down and back fast to repeat next rep





WOD
"Lickety Split"
5 RFT
Run 200m
10 TTB or hanging knee raises
50 DUs or 100 singles
10 HSPU
rest 1:30

01.08.2020

Warm  Up
2:00 cardio choice
2 rounds:
12 band resisted deadbugs (6/side)  https://www.youtube.com/watch?v=G97izxEjMds&feature=youtu.be
10 tempo single side racked DB front squats  (5/side with 4 second descend)
8 pausing frog bridges- laying on the ground, put feet together in butterfly position with DB across the hips.  Ankles close to the butt.  Raise the hips with a 2 second pause at the top of the bridge

Mobility:
Couch stretch x 30 seconds each side
ankle stretch x 30 seconds each side- push knee over toes with foot flat on floor


Skill: back squat Day 11
5 reps @ 65%
3 reps @ 75%
2 reps @ 80%
1 rep @ 90%
1 rep @ 92.5%

between sets of back squats perform single leg RDLs x 5 reps each side
use a moderate KB weight

then..

5 sets of
5 reps DB curls
5 air chair swings or 5 hollow positions with a box https://www.instagram.com/p/B5TK2A9AwUS/

OHS mobility:  https://www.instagram.com/p/B6V8iamHNZ8/
A.  Squat Y's x 5 reps each side
B. Lat eccentrics x 10 reps slow tempo



TTB drills:
https://www.instagram.com/p/B3urXsDABCw/
https://www.instagram.com/p/B5TK2A9AwUS/

Key Points:
1. Pull into hollow as hips hinge into pike
2.  Pull down on bar through entire skill to create tension
3.  Palms press down on rig, lats fully engaged
4.  Neutral head
5.  Drive heels down and back fast to repeat next rep


WOD
21-15-9
OHS    95/65    75/55     45/35
box jump overs 24/20"
TTB or hanging knee raises or tuck ups

January Monthly Challenge
Day 8- 16 walking lunges each side

05.13.19

Warm up
2 rounds
Bike 12/10 cals
10 spiderman lunges (5/side)
10 Cossack squats (5/side)
5 hollow/arch swings
5 air chair swings


Mobility: https://www.instagram.com/p/BxQoUvAl1VT/

10/side tall plank groiners
10/side quadruped alternating straight leg groiners
10/side tall plank alternating pigeons
10/side straight leg abduction reaches
10/side alternating straight leg lowers
10/side supine 90/90 hip switches


Skill: stamina squats week 5
Every 90 seconds for 6 sets
1 front squat + 3 back squats @ 70-85% front squat 1RM


Gymnastics Practice: TTB drill https://www.instagram.com/p/BwH-gWHBTy_/


WOD
every 3:00 for 7 sets
400m Run
5 TTB
5 Burpees