Strength
Back Squat 6x4
6 sets x 4 Back Squats (75%)
-Complete a set every 1:45-
WOD
"Mowgli the Man Cub"
3 Rounds For Time:
21 Hang Power Snatch 75#/55#
7 Box Jumps 30"/24"
-at 10:00-
3 Rounds
21 Box Jumps 24"/20"
7 Hang Power Snatch 115#/85#
*Time Cap 22:00
Strength
Deadlift:
10@55%
5@65%
5@75%
5+@85%
On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).
Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.
WOD
"Law Enforcement"
Time:
200m Run
18-15-12-9-6-3
Hang Power Snatch 95#/65#
WOD
"The Force Awakens"
For Time:
21-15-9
Hang Power Snatch 95#/65#
Box Jump Overs 24"/20"
Handstand Push Ups
Strength
Deadlift
5 sets x 3 Deadlifts @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Leaning Tower of Pisa"
7:00 AMRAP
7 Hang Power Snatch 95#/65#
7 Box Jump Overs 30"/24"
Accessory
"Gymnastics: Chest to Bar Prep (Day 1)"
5 minutes of Intro/Cues
cue 1: Jump from right under the rig
cue 2: Press down on the rig to activate the shoulder and back muscles
cue 3: Think "bring the rig to you" instead of you to the rig
cue 4: Spread elbows back and out to pull the bar to the chest.
cue 5: Come down with full control to active swing.
WORKOUT
Advanced
MInute 1: Max Burpee Chest to Bar
* Pull-up bar height should be above fingertip reach
Minute 2: REST
Minute 3-5: AMRAP2 of 7 Chest to Bar Pull Ups + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpee Chest to Bar
* Pull-up bar height should be above fingertip reach
Intermediate
MInute 1: Max Burpee Pull Up
* Pull-up bar height should be above fingertip reach
Minute 2: REST
Minute 3-5: AMRAP2 of 4 Chest to Bar Pull Ups + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max BurpeePull UP
* Pull-up bar height should be above fingertip reach
Beginner
MInute 1: Max Burpees
Minute 2: REST
Minute 3-5: AMRAP2 of 5 Kipping Pull Ups (or 10 Ring Rows) + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpees
