03.15.2023

Strength cycle week 1
back squat
5 reps @65%
5 reps @ 75%
5+ reps @ 85%

Accessories workout
10,9,8,7,6,5,4,3,2,1 reps
weighted box step ups- use a barbell on your back
staggered stance deadlifts per leg
athletes choice on load 

Bonus
Push Down Drill
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

10.07.2022

Warm Up
2 rounds
200m run
50m DB cross body carry- switch positions at 25m -one DB overhead, one DB at the side
10 steps walking lunges- no weight
3 wall walks


Mobility
30 seconds standing straddle
10 hip airplanes
10 feet together squats
1:00 squat hold




Strength
back squats
1set of 5 reps @55x1
then





Push Down Drill for gymnastics- find a strong hollow/push down for pull ups, ttb, knees to elbows, bmu
https://www.instagram.com/p/CiyoWY5gHJU/


WOD
"Cheese Cake"
10:00 AMRAP
10 TTB
12 box jump overs 24/20"
14 DB alternating snatches 50/35 35/20

10.06.2022

Warm Up
2 sets
2 each side TGU
15 banded pull aparts
7 each side wall supported dead bugs
4 each side perfect stretch


Mobility
A. front rack banded stretch x 30 seconds each side
B. banded ankle stretch x 30 seconds each side
C. prone swimmers x 10 reps

Primer
3 sets of 3 reps of each exercise. Increase load as needed.


https://www.instagram.com/p/CdvrqFOgIp5/
▫️Muscle Clean into Squat: Start flat foot with shoulders over the bar and feet in your normal clean landing position. The goal is to use the bar to pull yourself down into the squat, by pulling on the bar and lowering the hips simultaneously. Arms and legs should bend at the same time. Feet should stay flat and connected to the ground for this whole drill.

▫️Tall Clean: Start on the ball of the foot with shoulders over the bar and straight legs. Use the weight of the bar to pull yourself down into a squat, with the goal of racking the bar when the feet hit the floor. The feet should move on this drill but there is no dip to generate power.

▫️Clean from Power Position: This drill begins with a dip to generate power, and is great for helping you feel your legs if you tend to use the hips too much. The goal is to keep the shoulders over the bar through the dip and leg extension, then rack the bar when the feet hit the floor.



Strength
6 sets of clean pull + hang clean + clean
set 1-2 @60%
set 3-4 @65%
set 5-6 @ 70%




Push Down Drill for gymnastics- find a strong hollow/push down for pull ups, ttb, knees to elbows, bmu
https://www.instagram.com/p/CiyoWY5gHJU/



WOD
"Ice Cream Sundae"
6 rounds for time
3 clean & jerk 155/105 135/95 115/75
2 deadlifts 155/105 135/95 115/75
100m run
1 round of Cindy

*Cindy= 5 pull ups + 10 push ups + 15 air squats