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Extras W/C 29-5-17

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Gymnastics 

Session 1

a) EMOM x 15 25% of Max UB Strict C2B PU

b) HS Hold, chest facing the wall. Toes and nose touching the wall, nothing else. Hold tight hollow position. 30s on, 30s off x 8

c) 10 Legless Rope climbs for time If sub 5 mins, Rest 5 mins then repeat. If over 5 mins, rest 5 mins then do 5 for time.

Session 2

a) Strict Muscle ups. 4 max effort sets, rest 3 mins or until fully recovered between sets.

b1) 6 x 20s Tucked Lever hold on the bar or rings

b2) 6 x 20-30s Ring Support Hold

Weightlifting 

Session 1 

a) Snatch Deadlift to a heavy single. Then 3 x 3 @ 75% – maintain solid position throughout the pull

b) Snatch high pull + Snatch to a heavy single. 3 x 1 @ 85% – hands must stay on the bar.

Session 2

a) Power Jerk/ Split Jerk to heavy single. Start at 60/40kg, increase by no more than 5kg for men, 2.5kg for women until you reach a heavy single for the complex

b) Dead Stop Front Squat to a heavy single ***. 3 x 3 @ 75%

WOD 22-5-17

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“Jack”

Amrap in 20 mins

10 Push Press (52.5/30)

10 KBS (24/16)

10 Box Jumps (24/20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Extras W/C 22-5-17

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Gymnastics

Session 1

a) EMOM x 12 – 25% of Max UB Strict C2B PU

b)  Accumulate volume for 8 mins:
1 Wall Walk into 20 Shoulder taps, controlled wall walk down.

c) 5-4-3-2-1 Rope Climbs – legless if possible

  • 50-40-30-20-10 Hollow Rocks between sets

 

 

Session 2

a) Strict Muscle ups. 1-3 OMEM x 12

b) 12 mins volume accumulation:
15 V-ups with training bar or 2 x 2.5kg plates in each hand,

10 Weighted Push Ups (plate on back) at a 3 sec lower tempo – this must be held

20-30s Wide Grip Chin Over Bar Hold

Weightlifting 

Session 1

a) Snatch/ Hang Snatch/ Low Hang Snatch. 5 sets at 70% of 1RM Snatch

b) 1 Clean and Jerk @ 70% OMEM x 10 – 3 sec pause at mid shin and in bottom of jerk – maintain perfect balance and positions

Session 2

a) 5 x 3 Power Clean + Power Jerk @ 60% of 1RM C+J. Focus on speed

b) 4 x 25 GHD Hip extensions. Keep weight moderate if using any. Prioritse holding body at parallel for 2secs each time over weight