Thursday L2

Warm-Up:

2 Rounds:

10 Kips

8 Good Mornings (45/35)

6 Back Squats

3 (2 Toes to bar + 1 Pull-up)

6 Muscle Snatches

4 Overhead Squats

1-2 Ring Muscle-ups

 

Strength:

Snatch + Overhead Squat + Hang Snatch

7 x Complex

New Set Every 1:30

Build to a technical Heavy. Do not sacrifice positions for weight.

Progressive

 

Metcon:

10 Minutes

Every Minute On the Minute

#1: 15 Toes to Bar

#2: 45′ Handstand Walk

 

Rest 1:00

 

8 Minutes

Every Minute On the Minute

#1: 12 Chest to Bars

#2: 10 Handstand Push-ups

 

Rest 1:00

 

6 Minutes

Every Minute On the Minute

#1: 5/3 Ring Muscle-ups

#2: 12 Line Facing Burpees

 

Elite: 20 T2B, 60′ HSW, 15 C2B, 10 SHSPU, 7/5 RMU

Semis: RX

Quarters: 30′ HSW, 8 C2B, 7 HSPU, 2/1 RMU

 

Stimulus Check:

Not meant to be super hard workout. Just touching up some movements.Force good mechanics all the gymnastic pieces..

 

Optional Additional Work Sessions

• Only do additional training if you’re able to recover for next training session
• Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work

Accessory:

Sumo Deadlift

9 x 3 @ 65% Across

New Set Every 1:00

Deadstop Reps. No touch and go.

 

Ball Slam + Broad Jump

8 x 1 (40/30)

New Set Every :45

Slam the ball as hard as possible then immediately broad jump as far as you can.

 

GHD Glute Ham Raise

4 x 8

Progressive

Rest 1:15 Between

 

Banded Belt March

3 x 2:00 (Black/Green)

Rest 1:30 Between

 

Weighted Decline Sit-up

5 x 5

Heavy for all 5 sets. Pick 80-90% of last weeks final set

Rest 1:00 Between

 

15 Minutes

As Many Reps As Possible

400m Run

18 Dual Dumbbell Box Step-overs (50/35s)(24/20)