Tuesday May 02, 2017
PC LAD AIR
Competition Class
Strength
CLASS
HATCH W4D1
Back Squat
2x8 @ 65/70
2x6 @ 80/85
Front Squat
4x5 @ 70/75/80/85
4x5 @ 70/75/80/85
10min AMRAP
8 Power Cleans*
30 Double Unders
30 Double Unders
*95/65, 135/95, 155/105, 185/125
205/135, 225/155, 245/165, 265/175
205/135, 225/155, 245/165, 265/175
MetCon
BIAS / WEAKNESS PRGM / ACCESSORY
GYMNASTICS
Accumulate 1:30 free standing handstand (use spotter as necc)
HS Walk: 5ft ladder (HS walk 5 ft, walk back on feet, HS walk 10ft, walk back on feet + 5ft each interval) - aim to go 5ft further than last week
L1: Use spotter (hold feet behind, alternate)
L2: 3, 6, 9, 12, 15 ft
L3: As Rx
L4: Turn around on hands and HS walk back each distance - 5ft out and back on hands, rest 15sec, 10ft out and back on hands, rest 15sec, continue to add distance
8min EMOM
min1: 1 Strict T2B + 1 Kipping T2B*
min2: 2 + 2*
min 3: 3 + 3*
min 4: add 1 rep to each, each minute*
*without coming off bar
UPPER STRENGTH
10min EMOM
odds: 1 Bench Press (work to 1RM - start heavy finish at max)
"evens: 4 Tempo Bent Over Rows (DB or KB) (2/2/2/2) -
same weight or heavier than last week"
*2sec @ extension, 2s pull, 2s hold @ chest, 2 sec down)
10min EMOM
"3 Barbell Strict Press (hold barbell
overhead for 10 FULL seconds after third rep)"
5 1-arm tempo ring row (1/2/1/2)
LOWER STRENGTH
Hatch in class
CONDITIONING
E5M20M
800m Sprint
