Wednesday, October 28

Warm-up

3 minutes of double under and triple under practice

10 wide grip push-ups

10 narrow grip push-ups

1 minute at bottom of squat (wide)

1 minute at bottom of squat (narrow feet together)

PVC pipe pass throughs

10 OHS with PVC

10 Sotts presses with pvc

10 jumping ring dips

Practice Pistol progressions/10 pistols

 

Lift

Bench
5×65%, 5×75%, 5×85%

 

WOD

Seven rounds for time of:

2 Overhead Squats

4 Ring Dips

6 Pistols

 

L1- choose weight and modifications

L2- 135/95lbs, strict ring dips

L3- 155/115, strict ring dips

 

SoCal Oly Program:

Warm-up:

Snatch lift offs: Keep it lighter 2 sets of 5 reps

Muscle Snatch 3 sets of 3 reps for form

 

Workout:

Snatch Above the Knee:

3@50%

2@70%

2@80%

1@85%

1@90%

1@95%

1@100% (1 rep max or more)

 

Repeat with Clean and Jerk

 

Back Squat 5-5-5 (Keep weight at max for 5 reps for all 3 sets)

 

Gymnastics Skills:

Practice Muscle-ups for 10 mins

Practice Glide Kip for 10 mins

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