February 2015


NO Evening classes- Open 15.1 @ 6pm! WOD: OTM x 30 (Goal with this is continuous movement, even while “resting”, you should be walking around for active rest movement) Min 1: 10 Russian swings (moderate-heavy) Min 2: DB/KB reverse alternating lunges x 10 total Min 3: Crossover symmetry activation x 5-8 reps of 1-2 movements.

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WOD: A1. Snatch skill work A2. OTM x 10: 1 Sn. Deadlift + 1 high hang snatch (increasing weight every min/2min) Extra Credit: OTM x 10: odd min: 5 strict pull-ups, even min: 5 strict dips

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WOD: A. Back Squat (pause for 3 seconds): 5 rounds x 3 reps *beginning around 50-60% of 1 rm and increasing by feel each round. (rest 2-3 min between each work set) B. Kipping pullup skill: 1 & 2. https://gymnasticswod.com/content/kipping-pull-progression https://gymnasticswod.com/content/blocking-movement-quality-pull-ups Extra Credit: OTM x 10: Odd min: 10 russian swings (53,70), even min: 10

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Session 2 (Emphasis- Strength/olympic skill development) Mon. Feb. 23- Friday April 3, retesting on Monday April 6. De-load Tues. April 7- Fri. April 10. This second cycle of 2015 will be geared toward olympic lifting skill development with shorter more intense conditioning workouts mixed in as well as still increasing GPP. To learn more about

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Saturday and Sunday

Sat. Feb. 21. In-House Throw-down!! Cost: $10 minimum donation to help Vince & Carol. https://www.gofundme.com/iuwtak (click) Rough timeline: Athlete Check-In and warmup: 9:00am-9:30am WOD 1 Released/Standards: 9:35am-9:50am WOD 1: 10:00am-10:55am WOD 2 Released/Standards: 11:00am-11:15am WOD 2: 11:25am-12:25pm. WOD 3 released/standards: 12:35pm-12:50pm. WOD 3: 1:00pm-2:00pm Awards: 2:15pm-2:20pm. Finish day between 230-3pm. Sun. Feb. 22. Schedule TBD.

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WOD: A. Shoulder Press: After warming up: 70-75%x3, 80-85%x2, 90%x1, 95%x1, 100%+x1 B. Three sets of: Good Mornings x 6-8 reps Rest 45-60 seconds Turkish Get-Ups x 3-5 reps each arm Rest 45-60 seconds Double-Under Practice x 60 seconds

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WOD: Every 3 minutes, for 18 minutes (6 sets) rotate through the following stations: Minutes 1-3 & 10-12 – Kipping swing/pullup skill work (same progressions as last week) Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Minutes 7-9 & 16-18 – Crossover

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