Monday May 15, 2017
CanWest 17.2
Competition Class
Strength
10min EMOM
E2M10M
3 Thrusters (from the floor, work to 3RM)
3 beat swings, 3 beat swings w/ tap, 3 kipping/butterfly pull-ups
CanWest Qualifier 17.2
20min AMRAP
20 Thrusters 135/95
20 Pull-ups
20 Burpees to 2" target
or*
*if not completing 17.2, do the following instead:
20min AMRAP
Run 400m
100 Double Unders
MetCon
BIAS / ACCESSORY WORK
OLYMPIC WEIGHTLIFTING
A) Muscle Snatch + OHS: 3 sets of 3 as warmup
B) Hang Snatch: 65/4x2, 70/4x2, 75/3, 80/3, 85/3
C) Muscle Clean + FS: 3 sets of 1+2 as warmup (keep hook grip throughout if poss)
D) Hang Clean + Jerk: 65/4x2, 70/4x2, 75/3, 80/3, 85/3 (on the heavier loads, you can drop the barbell, just don't wait longer than 10sec between reps)
GYMNASTICS
3 Rounds not for time:
2 Strict MU (use band or spotter)
3 Tempo Ring Dips (2/2/2/2)
1 Front Roll
1 SLOW negative MU
1 Skin-the-cat
1-5sec front lever tuck hold
3 L-sit pull-ups
3min AMRAP
Bar Muscle Ups (start with max effort UB set)
*use band if needed
3 Rounds
5 Ring Swings (make shapes!)
4 Floor Kip transitions (rings forward, fast turnover)
3 kipping ring dips (or kipping practice)
UPPER STRENGTH
10min EMOM
odds: 5 Bench Press (80% of 1RM + 5# from last week)
evens: 5 1-arm bent over row
10min EMOM
odds: 5 Rope Pull-ups
evens: 5 Ring Push-ups (get feet above hands if poss)
