09.19.2023

Strength 
Deadlifts
6 sets of 1 rep @85%
between sets complete a gymnastics drill of choice

WOD
"Wilderness"
For Time
8 bar muscle ups/8 C2B pull ups/ 8 pull ups
16 DB snatch 50/35  35/20
32 wall balls 20/14
16 DB snatch
8 bar muscle up/c2b pull ups/pull ups

07.14.2021

3 rounds
50 single unders
5 prone swimmers
10 each side shoulder taps
15 banded high pulls

Skill: bar muscle up or chest to bar pull up /strict pull up drills

CTB banded pull downs 2 sets of 15 reps
https://youtu.be/XkBR9ZErYAQ

• begin with tension on band

• engage lats by pulling around slightly then down

• come around the head and scoot those elbows back

Toe assist CTB (or strict) pull ups

Jumping CTB (strict ) pull up with Eccentric

Inverted rows- racked barbell or on rings with feet elevated 3 sets of 8 reps

Feet on the box with a racked barbell (similar to bar muscle up drill) Feet on the edge of the box. Pull around and then into the bar. Ribs down. Pull bar into the chest.

Bar Muscle up drills

1.  On a racked barbell, use a green band and practice hips to bar.  First practice the hips coming to the bar using straight arms.  Then practice the hips to bar with the transition over the bar.  Watch the video on the transition.

Banded bmu transitions- racked bar

https://www.instagram.com/p/BrGrPBAhqpz/

1.  Feet on the box with racked bar- practice getting the hips to the bar and then adding in the transition.  Keep your arm straight and press down on the bar. 

   1. https://www.instagram.com/p/COyc-R1HNO0/

   2. https://www.instagram.com/p/CNnCGXSHVa_/

1.  Jump out of the pool drill from the floor on racked bar and then from a box to the high bar

   1. https://www.instagram.com/p/CMfHxynHsN-/

   2. Arch under the bar jump to support- great explanation of this drill above with video

https://youtu.be/bibf3sF_npg

1.  Swinging on the bar-  

Option 1 – (If you do not yet have a consistent Bar Muscle-Up)

Every 15 seconds, for 2 minutes (8 sets) of:

Target Reach Swing + Air Chair Swing x 1 rep

1.  Every minute, on the minute, for 4 minutes (2 sets) of:

Interval 1 – Banded Bar Muscle-Up Stomps x 10 reps

Interval 2 – Muscle-Up Bar Pulls x 6 reps

WOD

"Dakota"

8:00 running clock

3 rounds

16 pull ups

16 DB step ups   24/20"   50/35   35/20

rest until the clock reaches 8:00

at 8:00 until 16:00 running clock or if you finish 3 rounds

3 rounds

8 bar muscle ups or 16 C2B pull ups or 8 strict pull ups

16 dual DB front squats   50/35   35/20

08.30.19

Warm Up
2 rounds
50 feet perfect stretch walk
5/side lateral box step ups
10 glute bridges with feet on box
then...
3 sets- starting with an empty barbell and adding a light load
3 hang muscle snatch
3 hang muscle snatch below the knee
3 muscle snatch from the floor


skill: Bulgarian split squats
3 x 10/side no weight


Gymnastics work https://www.instagram.com/p/B04z7G6AUGN/

all from a racked barbell
1. strict L-sit pull ups with band or no band
2. toes to bar
3. feet on gliders working on the hollow/arch swing
4. jump out of pool drill
5. banded bar muscle up drill


WOD
4 RFT
5 power snatch 115/75 95/65 75/45
10 OHS 115/75 95/65 75/45 or substitute front or back squats
15 TTB or 5 bar muscle ups

0816.19

Warm Up
Bike or row 400m
20 steps each direction (forward, backward, lateral) banded walks
8/side hip swings over a bench- (1:30 on the video) https://www.instagram.com/tv/B0mUcOElQOz/?utm_source=ig_web_copy_link

10 of each with theraband: pull aparts horizontal, diagonal and overhead




Mobility:
wall foam rolls x 20 -place roller on the wall- https://www.youtube.com/watch?v=WFgduO-z0Y0
parallette shoulder extensions x 2 sets of 10 https://www.youtube.com/watch?v=7GLMYwLE47c
hip flexor kicks x 8/side https://www.instagram.com/p/BwkLxo5gyDQ/
Cossack squats x 8/side



Skill: leg single + gymnastics

3 sets of 8 each side single leg step up with front racked barbell
In between sets of step ups, perform drills for your gymnastics in the wod

check out my google doc for several drills on strict, kip or muscle up https://docs.google.com/document/d/1hufByUhXa2WCVXrqQ-dd8uIRmjNvE5s8v87cDq25EMU/edit?usp=sharing


**general rules on front rack step ups
1. Box height should be slightly above your knee
2. Maintain a 'slower down faster up' tempo
3. All reps should be totally under control
4. Your non-working leg shouldn't step on the box until you completely stand up with the working leg.
5. Step off the box completely between reps; however, if you have a hard time getting your foot back on top of the box it's okay to leave it on the box for all reps.

** if the front rack position is the limiting factor you can switch to a back rack**


WOD
4 RFT
sled push 50 feet- add one plate to sled
2 ring muscle ups/ 4 dips + strict pull ups/ 6-8 banded tempo pull ups
sled push 50 feet
12 alternating DB snatch 50/35 35/20 RX+ 70/50