Mobility, Activation and Warm-Up
Banded Lat Stretch x 60 seconds per side
Banded Perfect Stretch x 60 seconds per side
and then …
Two sets of:
Banded Monster Walks x 10 reps forward/backward
Banded Lateral Walks x 10 rep to the right/left
Banded Fire Hydrants x 10 reps per side
Floor Slides x 10 reps
and finish with …
Five sets of:
15 seconds Assault Bike x easy pedal
15 seconds Assault Bike x medium to hard pedal
Clean & Jerk Progressions
Every 2:30, for 20 minutes (8 sets):
Clean Pull + Clean
*Sets 1-2 @ 75% of 1-RM Clean
*Sets 3-5 @ 80% of 1-RM Clean
*Sets 6-7 @ 85% of 1-RM Clean
*Set 8 @ 90% of 1-RM Clean
Conditioning
Rotate every 60 seconds for 20 minutes (5 sets):
Max Meter Row x 45 seconds
Max Calorie Assault Bike x 45 seconds
Max Meter Run x 45 seconds
Max GHD Sit-Ups x 45 seconds
Posterior Chain Accessory Work
Three sets of:
Banded Lateral Leg Raises x 30 seconds per side
Rest 60 seconds
Anterior Loaded Step Ups x 6 each leg
Rest 60 seconds
Landmine Rows x 8-10 reps per arm
Rest 60 seconds
*Choose box height based off of your height. Your leg should be about a 90 degree angle or greater when standing on the ground.(not breaking parallel)
Optional Additional Work Sessions
*Please choose to perform only those optional sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully. And remember, this is OPTIONAL.
Additional Optional Gymnastics Strength Endurance Session
Begin with extensor stretch
35-54:
Every minute, on the minute, for 5 minutes:
1-3 Strict Muscle Ups
55+:
Every minute, on the minute, for 5 minutes:
1-3 False Grip Strict Ring Pull-Ups
If you don’t have strict muscle-ups, then incoprorate one of the following progressions:
Banded Strict Muscle-Up
Band Assisted Strict Muscle-Up Transition
Squatted Muscle-Up Transition
MAWU
CLN PULL+CLN = 225/235/245/255/260/265F
GOT PEER PRESSURED INTO TEAM WOD
5 RDS EACH OF 12 DBS @ 60 LBS + 8 CTB, ALTERNATE RDS
DID 2 SETS OF CONDITIONING
MAW done
Clean Pull+Clean: Built from 50 to 60 kg, felt good!
Conditioning: I had to do Burpees instead of Run (just too rainy and cold)
Row 200/186/187/185/184
AB 11/10/10/9/9
Burpees 12/11/12/12/12
GHD 13/14/14/13/12
Accessory completed
Optional:
No strict ring muscle-ups happened today so I did strict ring pull-ups, struggled with false grip
MAWU) done
C&J) 210# – 250#
Condo) done (~200m row, 11cal AB, 0.09mi run on woodway, 14/15 SU)
Accessory work) done