 A. Bench Press
6RM, 6 @ 90%, 6+ @ 85% *Loads should be heavier than last week. ** Superset w/ Supine Bent Over Rows B. Metcon (Rounds and Reps) 6 Rounds (2:00 work / 1:00 rest) 20 Russian KBS (70/53) *Max Push Up + Burpees = 2 reps C. Functional Bodybuilding 4 Rounds 12-15 DB Hammer Curls 10 Barbell Curls (0:30) Max Banded Curls 4 Rounds 12-15 DB Skull Crushers 12 Closed Grip Push Ups (0:30) Max Banded Tri Ext
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 Happy Monday! Today we have some squatting and a MetCon, but after you can choose between Ring Muscle Up tech or more lower body work.
A. Back Squat 6RM, 6 @ 90%, 6+ @ 85% *Loads should be heavier than last week. B. Metcon (Rounds and Reps) 8 min AMRAP 80 Double Unders 8 Power Clean and Jerks (135/95) (155/105) SCALED DOUBLE UNDERS - 50 DU - 3 attempts - 100 SIngles - Line Hops POWER CLEAN & JERKS - 5 Power Cleans & Jerks - 105/70 - DBs C1. Functional Bodybuilding 5 Rounds (0:20) Max KB Goblet Squats (70/53) 12 Straight leg DL @ 31X1 5 Rounds (8L / 8R) Drop Lunges (70/53) 8 BB Good mornings C2. Muscle Up Progression RING MU TECH (1)Strict Ring MU - 1- False Grip (False grip PU on bar - False grip hold on rings ) 2-False Grip Ring PU 3- Strict Ring MU (Push shoulder through ring "fast SU") (2)Negative Ring MU- 1-Ring Support First, start in a ring support position. While in that ring support your elbows should be fully extended and tucked in close to your body. Think about bringing your pinkies to your pockets and slightly turning your rings out so your thumbs are pointing away from your body. 2-The Dip Next you will perform a negative ring dip. Slowly lower yourself to the bottom of your deep dip position. This should be slow and controlled with at least a 3-5 second count from the top of your dip to the bottom of your dip. Once you are in the deep dip position, hold for a second or two before working through the transition. 3-The Transition Many people will have a hard time during this phase of the muscle-up progression at first. It takes a lot of control but mastering this piece will bring everything together. After your dip, you will keep your thumbs tucked nice and close to your chest. Start to slowly let your body slide back and out of that dip position. As you do so the big fight will be keeping the rings close to your chest and your elbows in a tight bent position. 4-Negative Pull-Up At this point you will be in a chest-to-ring hanging position. Try to hold this for a minimum for 2-3 seconds before slowly lowering yourself away from the rings. Just like that eccentric dip that we performed earlier in the muscle-up progression, it should take you 3-5 seconds to lower yourself to a full hanging position. (3)Ring Kip Swing 1- Small and TIGHT swings, 2- Beat Swing, 3-Hip to ring (4)MU transition Drills 1-Feet on Floor Transition Drill 2-Calves on Foam Roller Transition Drill 3-Feet on Box Transition Drill 4-Calves on Box Transition Drill  8AM INTRO & OPEN GYM
9AM ADVANCED A. Metcon (Time) 2 Sets 3 Rounds 10 Power Snatches (95/65) (Rx+ 115/80) 2 Wall Walk (Rx+ 50' HS Walk) -Rest 5 minutes b/t sets- SCALES POWER SNATCHES - Scale wt - Hang Power Snatch - DB Snatches WALL WALK - 1 Rep - Go as high as you can - Bear Crawl 50' - 6 Walk out B. Snatch 3 x 1 @ 7-8 RPE C. Clean and Jerk 3 x 1 @ 7-8 RPE 10AM COMMUNITY WOD A. Metcon (Rounds and Reps) 25 min AMRAP *Partner WOD (Relay Style) 12/9 Cal Row 8 Back Squats (185/125) (Rx+225/155) 4 Devil Presses (50's/35's) B. Metcon (Reps) 3 Rounds (0:45) Single Arm DB BOR + DB Split Clean + SA Thruster (Right Arm) (0:15) REST (0:45) Russian Twists (0:15) REST (0:45) Single Arm DB BOR + DB Split Clean + SA Thruster (Left Arm) (0:15) REST (0:45) Dragon Flags / Toes to Rig (0:04 eccentric) (0:15) REST  A. Metcon (Time)
100 double-unders 21 Hang Squat Cleans (115/75) (Rx+ 135/95) 21 Push Presses (115/75) (Rx+ 135/95) 100 double-unders 15 Hang Squat Cleans 15 Push Presses 100 double-unders 9 Hang Squat Cleans 9 Push Presses SCALE DOUBLE UNDERS - 200 singles - 100 PVC Pipe hops HANG SQUAT CLEANS - Scale wt - All Hang Power Cleans + All Front Squats (15-12-9) - Use DBs - 21-15-9 Russian KBS + Goblet Squats PUSH PRESS - Scale wt - Use DBs B. Metcon (No Measure) 10 min AMRAP 1, 2, 3, 4, 5, 6, 7... Strict Pull Ups Push Ups / Dips x4 Hollow Rocks *Quality movement here. **If you want to substitute a movement for another go for it. C. Paused Front Squat (5 x 3 (3 sec in the bottom)) 5 sets of 3 Pause Front Squats at 6/10 OR LESS on the RPE Scale * Rest as needed between sets * *3 Second Pause in the bottom **This should not exceed 65% of 1RM Front Squat ***Trend towards going too light and actually holding the pause over going too heavy. Perform the pause on all warm up sets as well.  Today's WOD will have either a metcon or bodybuilding and mobility. You choose :-)
A1. Metcon (Rounds and Reps) 3 Rounds (0:45 work / 0:15 rest) - Max Cal Row - Max DB Single Arm Cross Body Crunches (Alt Hands every 8 reps) - Russian KBS (Heavy) - Landmine Wind Mills - Rind Mountain Climbers / Body Saw - Front Rack Hold (185/125) A2. Functional Bodybuilding Shoulder Press 8RM, 8 @ 90%, 8+ 85% 4 Rounds 8 - 10 Lateral Raises @ 30X1 15 Plate Front Raises 3 Rounds 8 - 10 Snatch Grip Presses @ 30X1 15 DB Upright Rows 3 Giant Sets 12 Bent Over Rear Flies @ 30X1 12 Bradford Press * Banded Face Pulls (Max Effort for 0:30) B. Mobility *Coach led UPPER BODY - Chest opener (30 sec each side) - Roll the Lats (30 sec each side) - Banded lat stretch (30 sec each side) - Puppy Pose on bench or box (1 min) - PVC pipe external rotation (1 min) - Scap Bridge (2 x 20 sec) LOWER BODY - Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch) - Couch stretch (45 sec each side) - Straddle stretch (1 min) - Frog Stretch (1 min) - Pigeon Pose (30 sec each side |
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May 2022
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