Monday, September 21

Warm-up

400 meter row

Hold bottom of squat for 1 minute

10 ring swings

10 pull-ups

10 ring dips

10 wall ball

5 Handstand kick ups against the wall

Practice Hand walking to wall or across room for 5 minutes

Practice muscle-up transitions or jumping muscle-ups for 5 minutes

 

Lift:

Back Squat

5×65%, 5×75%, 5(or more reps) x85%

WOD

“Andy”

3 Rounds for time:

13 Thrusters 165/105lbs

21-foot Handstand Walk

9 Muscle-ups

21-foot Handstand Walk

 

L1- Choose weight, Burpee Broad Jumps, Sub- muscle-ups: 9 pull-ups and 9 ring dips or muscle-up transitions

L2- 95lbs/65lbs, HS walk attempts, bar muscle-ups

L3- RX’d

 

 

Olympic Weightlifting (week 2)

Warm up:

Snatch Balance 3-2-1-1-1-1

Muscle Snatch 3-3-3

 

Hang Snatch + Snatch= 1 rep

50%x2, 60%x2, 70%x2, 80%x2, 85%x2
Hang Clean + Clean and Jerk = 1 rep

50%x2, 60%x2, 70%x2, 80%x2, 85%x2

 

Front Squat

60%x4

70%x3

75%x2

80%x2

3×2 at 85%

 

Gymnastics: Practice strict Hanstand push-ups for 10 mins

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