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Extras W/C 24-4-17

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Gymnastics 

Session 1 

a) 5 x ME  Ring Muscle ups. If you have no muscle ups perform 5 sets of ME Strict Chest to Ring Pull Ups w/ False Grip. Rest 2 mins between sets. 

b) 30s Chin over bar hold into 30s Hollow hold. Rest 90s x 5

Session 2 

a) 5 x 5 Strict C2B Chin up (underarm). 1s pause with the chest touching the bar. If you can complete all sets at bodyweight then complete with an L-Sit. a Further progression is to slow the tempo of the lowering down phase, try 3-5s if 5 x 5 is comfortable.

b) 20 Wall Walks, for quality. Hold perfect hollow, straight legs and try to keep the arms straight rather than pressing to the top.

Weightlifting

Session 1

a) Snatch Balance 5×3 – moderate weight –  focus on speed under the bar

b) 1 Snatch @ 75-80% EMOM x 10

Session 2 

a) Power clean and Power jerk to a heavy single in 10 mins. Keep the volume low, solid warm up first.

b) Every 30s x 20 reps – 1 Power Clean and Split Jerk with 3s pause in catch at 70-80% of A. Aim is to TnG the bar from clean to jerk off the shoulders.

WOD 21-4-17

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“Morrison” – either as a pair or individual

50-40-30-20-10 reps

Wall Ball (10/6)

Box Jumps (24/20)

KBS (24/16)

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Extras W/C 17-4-17

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Gymnastics

Session 1

a) 5 x 5 Strict C2B Pull up. 1s pause with the chest touching the bar. If you can complete all sets at bodyweight then complete with an L-Sit

b) 10 sets – 5-10m HS Walk into Wall + 20-30s HS Hold. Rest 1 min between sets

c) 30 Alternating leg v-ups x 3

Session 2 
a) 5 x 5 Strict toes to bar. Increase difficulty by slowing down the movement so that every set of 5 is 9/10 difficult.

b) 5 x 25% Bar Muscle ups. The negative of ever rep should be under complete control and regain the kip for the next rep with a small kip swing

c) 2 x 30 GHD Sit Ups

 

Weightlifting

Session 1

a) Snatch DL. 5 x 3 @ 115% of Snatch, follow each set with 3 high box jumps

b) Snatch – build to a heavy but perfect TnG set for 3 reps

Session 2 

a) Clean/Hang Clean/Jerk to a heavy single.
b) 5 x 1 Clean and Jerks at 90% of above complex