April 22nd, 2016

Gymnastics Drills (same as last week; try to be better on each)
A. Three sets, not for time of:
Box Turnover Drill x 5 reps
(here’s a second demo video: https://www.youtube.com/watch?v=Gu4v3vJgXhs)
Kip Swings x 10 reps (hold something between your feet here, like a very small DB)

B. Muscle Up Negatives on Low Rings; accumulate 10-15 quality reps @8-10 second lowering w/ 2-second slow transition
*Try to keep the feet off the ground for the entire movement, if possible.

C. Three sets of:
Side Planks x 15 seconds/side
V-ups x 10-15 reps
Arch Rocks x 15-20 reps

Lifting Piece:
D. Five sets of:
Block Snatch Pull (mid-thigh) + Block Snatch; @70-75% of 1-RM Snatch
Rest as needed

E. Five sets of:
2 Block Clean Pulls (mid-thigh) + 1 Block Clean + 1 Jerk @70-75% of 1-RM Clean & Jerk
Rest as needed

F. Three sets of:
Dual Kettlebell Front-Racked Split Squats (Rear-foot elevated) x 6-8 reps/leg
Rest as needed between legs/sets

+

(Optional Sprint Work)
Row or Ski 15 seconds @ max effort
Rest 2 minutes
x 4-5 sets

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12 Comments

  1. A. Done- 5# DB
    B. 12 reps w/ 10 sec negative
    C. Skipped
    D. 150-160
    E. 185-195
    F. 3×10/leg @ 20kg
    G. 117/118/124×2/123m

    – lifts felt better, but still need a ton of work. Rows felt solid.

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  2. A. Done with 10#
    B. 10 reps 10 sec negativo
    C. Skipped
    D. 125-135 surprisingly light with the 135. Block work is usually the worst for me.
    E. 155-165
    F. 3×8, all with 16kg
    G. 103, 105, 106, 113, 110

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  3. A. Done and done. 5# DB for kip swings
    B. Did 12 10+ second negatives. Getting really slow and comfortable with the traverse turnover.
    C. Did these heavier at 135 today, felt good.
    D. Did clean work at 165, felt all fucked up on these which pissed me off.
    E. Did 8 reps per leg with the pink KBS. Had to leave gym
    F. Did core work.

    Huge thanks to Brayn for the coaching!! Needed it badly. And thanks to Matt for the coffee, keeping me properly caffeinated.

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  4. A. Done w/ 5lbs. Dips were much easier this time around!
    B. I did about 8 of these. Struggling to control myself during the second part of the descent. I need whatever Nic and Brayn are drinking.
    C. Done
    D. 83 across
    E. 123 across
    F. Done w/ 12kg Kb
    +
    84 m, 78 m, 88 m, 81 m, 87 m

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  5. A. Done
    B. 10 reps.
    C. Done
    D. 125 (67%) I’ve never done these and they felt super awkward and I couldn’t get up to 70%. They started feeling more comfortable in the last set.
    E. 155 – these were solid. I felt fast getting my elbows under.
    F. 15kg, 20,20
    G. Skipped

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  6. A. Complete/5lb
    B. 10 reps… Conservative negative count
    C. Complete
    D. 155
    E. 175
    F. 16kgx2
    G. Skipped – looked fun but had to run

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  7. A: done – liked this turnover drill a lot!
    B: 10 reps with the tiniest band for assistance in order to control it better
    C: done
    D: done with 83# – these felt all out of control today
    E: done with 118# – felt really good!
    F: 12kgx2
    skipped the rows

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  8. A. Done- kips w/ 5lb kb (hadn’t done this drill last week so it took a bunch of attempts to get the box turnover but I think next week should be good)
    B. 10 reps; used green band on low rings and a bench for my feet. These need work
    C. Done
    D. 83×5; felt decent
    E. 103; felt decent except the time I lost my footing on the jerk
    F. Done; 6 reps/12 kg
    G. Done; didn’t track my meters properly

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  9. A. Done. The box turnover, once I got it was challenging, but not terrible. I tried with a 5lb dumbbell until I almost took someone out in class when it went flying across the room, so for safety, just kept my legs tight together for the reps.
    B. 15 reps on the low rings. Tried one on the high rings with a box, but the height felt a bit scary.
    C. Done.
    D. All done at 88#. Had to really focus to get these to be clean and solid.
    E. All done at 113#. Again, took lots of focus.
    F. Got through 1 round with 25# KB before I had to leave.

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