Monday Sept. 19. 1.Strict pullup positioning 2. box jump warmup 3. american swing review TK Complete as many rounds as possible in 20 minutes of: 8 strict pull-ups *scale accordingly with band/ringrows 8 box jumps, 36/30 *go a high as possible, safely 12 american kettlebell swings, 70/53# *go 1-2 sizes up from usual Post rounds […]
A. Rope climb skill work. B. 5, 2-minute rounds of: 12-ft. rope climb, 3 ascents Row for calories Rest 3 minutes between rounds. Post calories rowed each round
For time: Run 800 meters *scale runs to 600/400 as needed 100 push-ups *scale to 60/40 as needed. 100-meter/300ft. bear crawl *scale to 60/40 meters. Run 800 meters 50 handstand push-ups *scale to 40/30. 50-meter/150ft. handstand walk *scale to 40/30/partner wheel barrel walk Run 800 meters *sub 30 min. goal time frame.
A. Deadlift mechanics/setup/warmup B. Deadlift 5-5-5-5-5 reps*increasing each set of 5 to a solid heavy 5, shoot for 75+% by set 5 or earlier. Post loads for each set.
A. Snatch skill work/floor press skill work B. 12-9-6 reps for time of: 165-lb. squat snatches *60-70% of last weeks re-test. 225-lb. Floor presses *10-15% higher than strict standing press. *goal is sub 10 min.
*Team HCF will also be competing at the Naptown Bracket Buster all weekend. 8-10a: open gym. 10-11a: weightlifting: Snatch – 90% x 1 x 3 Clean & jerk – 90% x 1 x 3 Back squat – 85% x 3 x 3 11-Noon: Team WOD.
Filthy Fifty 50 Box jump, 20/24 50 Jumping pull-ups 50 Kettlebell swings, 26/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 GHD hip extensions (scale to empty barbell good mornings/banded GM.) 50 Wall ball shots, 14-9’/20-10′ 50 Burpees 50 Double unders (scale to 2x SU) *time cap 30 min,
Gymnastics skill development A. Basic warmup x 1 round 1. Theraband shoulder warmup x 10 each 2. scap pushups- slow and controlled x 5 3. scap pullups- slow and controlled x 5 B. Positions x 2-3 rounds 1. hollow position pushup with 5 count to bottom, 1 count to top x 5 2. arch hold
