April 10th, 2018

Here is what you should be doing for the next two weeks:
– assessing last year’s performance, and making goals for this year
– letting the body and mind recover from the stressful period we just finished
Training will look like:
– low intensity
– structural work
– technique
– aerobic restoration
– preparing for the next accumulation phase of training
– letting the body and mind recover from the stressful period we just finished
– balancing movement
– having fun

Gymnastics
A1. Plank Shoulder Taps x 5-7 /side (slow and controlled — hold for 1-second each rep) x 3 sets
A2. Relaxed Hang From Pull-up Bar x 30 seconds x 3
B. Ring Thing Muscle Ups x 10-15 reps — slow negative each time — break up as you need to
C. Seal Walk x 60ft x 3

Barbell
A. Snatch High Pull + Power Snatch from Pause @knee + Overhead Squat w/Pause in bottom; 50%x2; 60%x2; 70%x2x5 (% based off Power Snatch)
B1. Dual KB Front Squat; 5-7 reps @3131 tempo (that’s 3-second lower, 1-second pause, 3-seconds up, 1-second pause at the top) x 4 sets
B2. Strict Pull-ups @2121 x 4-7 reps x 4 sets
C1. Bench Supported Prone Barbell Row @3020 x 8 x 3 — up from last week
C2. Lateral Box Walk-Overs x 5 each direction x 3 sets — 16-20″ box

Conditioning
1 minute Run or Bike Erg @easy
1 minute Run or Bike Erg @moderate
1 minute Run or Bike Erg @fast
x 7

**This can be split up into 2 sessions — The Barbell stuff on it’s own, and the Gymnastics and Conditioning together — otherwise, prioritize what you have the time/energy for right now

Advertisements

5 Comments

  1. Gymnastics

    Barbell
    A: 65/75/85
    B1: 35# KBs, 7 across
    B2: 4 across
    C1: 55/65/65
    C2: 20”

    Conditioning
    8682 m on bike. Probably should’ve pushed a little harder, but that burned.

    Liked by 1 person

    Reply

  2. Gymnastics done

    Barbell:
    95/115/135x2x5
    KB squats 53# a hand x7
    Strict PU x7

    Rows: 85 step overs 16″

    Conditioning: alternated complete rounds on bike erg x4 and runner x3
    Kept bike easy at 60rpm, mod 70 rpm fast 80ish rpm

    Run 8km/hr 10 & 12.5-13

    Liked by 1 person

    Reply

  3. Gymnastics
    Done, 7 shoulder taps each, 3×5 RT MU

    Barbell
    A. 75/90/105
    B1. 35#
    B2. 4’s had to break it to 2+2 in the last two rounds.. feeling heavy today
    C1. 85#
    C2. 20”

    Conditioning
    Bike erg – 251 cals
    Easy @ 45ish rpm, mod @ 65-75 rpm, fast @ 75-85 rpm

    Liked by 1 person

    Reply

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s