09.25.19

Warm Up
2 sets of
Run/Row/Bike 200m
10 goblet curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A
6 half kneeling single arm KB press/arm


Skill: 3 sets of

A. Bulgarian split squats x 10 reps each side- no weight
B. RNT (Reactive Neuromuscular Training) split squat x 6-8 each side
start with no weight and try to build light DB load each hand
https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding
**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot
C. Single arm OH carry 50'/side




Clean Primer:
4 sets of the complex at 35%of 1RM power clean
1 clean pull
3 tall cleans
1 power clean
1 push jerk



WOD
In a 2:00 window complete
9 power cleans 115/85 95/65 65/45
9 front squats 115/85 95/65 65/45
9 push jerks 115/85 95/65 65/45
In the remaining time max reps C2B pull ups/pull ups/ ring rows
Rest 30 seconds

In a 2:00 window complete
7 power cleans 135/95 115/85 75/55
7 front squats
7 push jerks

In the remaining time max reps C2B pull ups/pull ups/ ring rows
Rest 30 seconds

In a 2:00 window complete
5 power cleans 155/105 135/95 95/65
5 front squats
5 push jerks
In the remaining time max reps C2B pull ups/pull ups/ ring rows
Rest 30 seconds

In a 2:00 window complete
3 power cleans 175/125 165/115 115/85
3 front squats
3 push jerks
In the remaining time max reps C2B pull ups/pull ups/ring rows

*Record for score the max reps of your gymnastics movement


Gymnastics Conditioning IF TIME

4 rounds with 30 seconds rest in between rounds
5 cartwheels
10 second hollow hold
20 shoulder taps- 10 each side


Mobility Challenge 9/22-9/29

1:00 each side supine twist
1:00 down dog
3:00 seated straddle
3:00 child's pose
1:00 each side dragon pose

1min= 1 rep

03.21.18

Warm UpRow or Bike 400m 6 TGU- 3 each side Row or Bike 300m 4 TGU- 2 each side Row or Bike 200m 2 TGU - 1 each side

Mobility: get into a lunge position- kneel tall, don't lunge forward, pull hips under and squeeze the glutes. Hold this stretch for :30 each side, contracting and releasing every :05.

get into a spiderman lunge position- leave back leg off the ground, with the leg out front, take the opposite hand on the knee and drive the knee out while keeping the foot flat on the ground. Contract as hard as you can and then relax. Do this for :30 each side.

banded lat stretch x :30 each side

Snatch Warm Up: 1. Squatting quad snatch- hold the squat position with the bar across the quads. Weight back towards heels. Soft arms. Center of gravity mid-foot. Hold 10 seconds 2. Stand up in overhead position and hold 10 seconds-like the bar is 300# 3. Hold the bottom of the OHS for 10 seconds 4. Power snatch- pause at the catch and ride down in the squat. Hold for 3 seconds int he receiving position. Stand up. 5. Power snatch then OHS no pausing. then...

Skill: snatch 3 sets of Tall snatch x 2 reps- empty bar

Followed by…

3 sets of Snatch Balance x 2 reps- light load

3 sets of High Hang Snatch x 3 reps @ 50%

Followed by…

3 sets of High Hang Snatch + Hang Snatch @ 60%

Followed by…

3 sets of Hang Snatch + Snatch @ 70%

3 sets of Snatch High Pull @ 80%

WOD 12:00 EMOM min 1: 3 x complex or 1 deadlift + 1 hang power clean + 1 front squat 135/95 95/65 min 2: sled pulls x :50 with 2 plates on sled min 3: 10 cartwheels