Friday
WOD: A. Deadlift mechanics & warmup B. Deadlift 3-3-3-3-3 * Build to a heavy set of 3 touch and go reps for the day. C. Post hamstring floss
WOD
Wednesday
“A strength and conditioning regimen devoid of gymnastics practice and skills is deficient” -Greg Glassman WOD: A. Gymnastics skill work for todays stations. B. EMOM x 5 rounds (20 min) 1: Handstand hold (box/wall/freestanding) *basic progression for 1st step: https://gymnasticswod.com/content/handstand-practice-and-spotting-pt1 2: Forward rolls: https://gymnasticswod.com/content/forward-roll-progression 3: Hollow body hold: https://gymnasticswod.com/content/hollow-body 4: Rest. *You should be working
Tuesday
WOD: A. Snatch skill transitions. Muscle snatch, Sn. pushpress, OHS, snatch balance + high hang snatch. B. EMOM x 15 min. Snatch from high hang. Begin with an empty/lightly loaded bar and perform 1-3 reps Every min, adding weight ~EOM (every other minute) and decreasing reps as load increases. C. Tabata situps 20 on x
Saturday and Sunday
Sat. May 23. MURPH DAY! Sun. May 24. GYM CLOSED! REST! Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3
Saturday and Sunday Read More »
Friday
WOD: Every 2 min x 32 min: (4 rounds) 1. Handstand hold. accumulate 30-45 seconds of solid position hs. 2. Easy row- concentrating on stroke rating and breathing. 3. Sled push- walking pace with light-mod load. (alternate between a flat foot push off and a toe pushoff) 4. Crossover symmetry.
Wednesday
WOD: A. Overhead squat 1-1-1 Front Squat 2-2-2 Back Squat 3-3-3 *Goal is to build EACH rep and each set until you finish with a heavy set of 3 BS around 85%+ for your final set of 3. B. Alternating Tabata 20 on x 10 off x 8 rounds (8 min) Hollow hold/rock plank hold/superman
