workout of the day
01.20.2021
HSPU skills
10 x 1 Eccentric HSPU + 1 Kipping
scaled- boxed hspu 1 Eccentric (:04 lower) + 1 Press Up
then...
6 Rounds, Each For Time (rest 1:1)
5 Box Pike HSPU
4 Box Pike Shoulder Taps
3 Box Pike HSPU
1 Around The World On Box
Warm Up
2 rounds
5/side kickstand pistol squats @20X0
30 second deadbugs
5/side bird dogs
Then...
1 KB suitcase deadlift
1 KB snatch from the floor
1 KB push press
complete 5 complexes on the right and then 5 complexes on the left
Primer for snatches- 3 reps of each movement
snatch grip deadlift
muscle snatch
overhead squat
snatch push press
snatch balance
hang power snatch
snatch from below the knee
strength- snatch day 3/8
A. 6 sets of 2,2,2,2,1,1 reps
hang squat snatch + below the knee squat snatch
starting at 60% and building load with good form
B. snatch grip deadlifts
6 sets of 2 @ 110%
HSPU skills
10 x 1 Eccentric HSPU + 1 Kipping
scaled- boxed hspu 1 Eccentric (:04 lower) + 1 Press Up
then...
6 Rounds, Each For Time (rest 1:1)
5 Box Pike HSPU
4 Box Pike Shoulder Taps
3 Box Pike HSPU
1 Around The World On Box
12.07.2020
WOD
"Not sure about this?"
4 rounds
2:00 work 2:00 rest
10 DB clusters
max reps burpees
OR barbell clusters 115/75 95/65
Warm Up
3 rounds
10 lateral hops over DB
10 alternating Cossacks- 5 each side
10 Bulgarian split squat jumps- 5 each side
5 Kang squats
Overhead mobility
1. prone swimmers x 45 seconds for 3 sets https://youtu.be/MIUeiEjZYFU
2. reach, roll and lift x 8 reps each side
3. OH shrugs with a PVC x 8 reps for 3 sets
Gymnasty WOD
6 Rounds, Each For Time (rest 1:1)
5 Box Pike HSPU
4 Box Pike Shoulder Taps
3 Box Pike HSPU
1 Around The World On Box
OR at home with a barbell
Front squats
3 sets
3 tempo front squats @ 3311 then 3 reps front squats no tempo
rest 2:00
WOD
"Not sure about this?"
4 rounds
2:00 work 2:00 rest
10 DB clusters
max reps burpees
OR barbell clusters 115/75 95/65