Mobility, Activation and Warm-Up
Over the Shoulder Barbell Stretch x 30 seconds per side
T-Spine Hold on Foam Roller x 60 seconds
followed by …
Scap Pull-Ups x 5 reps
Scap Push-Ups x 5 reps
Strict Pull-Ups x 5-7 reps
Push-Ups x 5-7 reps @ 2121
and finish with …
Kettlebell Complex x 2-3 sets:
Halos x 5 each direction
Press x 5 each side
Windmills x 5 each side
Bottoms Up Carry x 50 yards each side
Single-Arm Front Rack Alternating Reverse Lunges x 6 reps per side
Rest as needed
Gymnastic Skills & Drills
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Elbow Supported Handstand Hold x 30 seconds
Interval 2 – Back-To-Wall Split Handstand Hold x 30 seconds
Followed by. . .
Spend 60 seconds performing one set of:
Static Handstand Hold x max effort
*If while performing the handstand you need to adjust your hands (walk) to regain balance, that is OK. Accumulate as much time on your hands as possible. Be sure that your fingers are pointing forward.
and then …
For time:
30 Handstand Push-Ups
If you don’t have Handstand Push-Ups then please complete 30 L-Seated DB Presses.
Clean & Jerk Progressions
Every 2 minutes, for 12 minutes (6 sets):
Mid-Thigh Clean + Jerk
*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Clean & Jerk
2018 Age Group Qualifier Event 1
For time:
4 Thrusters
1 15-ft. Rope Ascent
8 Thrusters
2 15-ft. Rope Ascent
12 Thrusters
3 15-ft. Rope Ascent
35-54: 135/95 lbs
55+: 95/65 lbs
Time Cap: 10:00. If you don’t make the time cap then please add 1 second to your time for every rep not completed.
You can read the full workout description here
Posterior Chain Accessory Work
Three sets of:
Posted Single-Leg Deadlifts
x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Optional Additional Assault Bike Session
Four sets for max calories of:
5 Minutes of Assault Bike
Rest 3 minute
MAWU
30 HSPU = 2:39
MTC + J = 175/185/195/205/225/225/225
MAW done Gymnastics: I skipped the EMOM and did three attempts of Static Handstand Hold 0:42, 0:28, 0:22 30 HSPU in 2:42 min (13/7/4/4/2) Jelly arms in the end… HC + Jerk: built from 46 to 56 kg. Uploaded two clips. AGOQ 18.1: 6:10. Only 3 m rope so I started from seated on the floor so first 2-5 pulls are legless. Heavy Thrusters… in sets of 4. Couldn’t drop, too early in the morning for that! Accessory completed. Posted DL with 17.5 kg DB x 2 for 8 reps and Glute bridges with 73 kg for 7 reps Assault… Read more »
Optional Assault Bike intervals: Total 213, splits 51/53/54/55
Active recovery today. Swam about 1.2 miles
MAWU) done
Gymnasty) done, 30 kipping HSPU 1:43
C&J) 81kg – 105kg
Condo) 4:57 (~17′ rope climbs, didn’t know ceiling height)
Accessory) only time for 2 rds
That is a long rope!!
A. 1:28 for hspu
B. Boom! Train wreck arms not working today
C. 9:36 1st Rd fast but thrusters felt like hell. Got it done just very slow.
I remember doing this in quilifiers 3:53
D. Done 2×20 kg KB single leg 135 glute bridges
Sorry to hear that Tom – I saw your video and your thrusters didn’t look comfortable at all. I hope your rack position continues to improve!
MAWU done
Gymnastics drills done
30 HSPU -2:18
C&J progression
115,
135,
155,
3-185
Qualifier
4:35
Accesory- done
Solid day David!
Gymastic: Done
For time Strict HSPU: 50″
Mid-Thigh Clean&Jerk
75\85\90\95\95\95 kg
Condo: 5:56″
Posterior chain: Done
Optional: Done
Great work Gabor!!