Monday Oct 17, 2016
Squat then Jump!
Competition Class
Strength
E3M15M
E3M15M
2 @ 80% Back Squat 1RM (perfect & fast ascent) immediately into...
3 Broad Jumps for distance
3 Rounds for time:
15 Push Press 95/65
10 OH Lunges 95/65
15 Pull-ups
Rx+ = 115/75, C2B
SKILLS & DRILLS
3-5 Rounds
L3:
Bottom up strict HSPU + 4 Strict HSPU + Kipping HSPU (70% of best kipping set. Ex. if 20 is max, do 13)
**bottom up = starting from a headstand
L2:
Pike (on box) bottom up strict HSPU + 4 Strict Pike HSPU + Kipping HSPU (70% of best kipping set)
L1:
4x 5sec negatives (deficit if you can control the ROM) + ME Kipping HSPU (use abmat as necessary)
Snatch
E3M21M
3 @ 60, 70, 75%
2 @ 80, 85%
1 @ 92%
3 @ 80%
EXTRA EXTRA READ ALL ABOUT IT
EXTRA CONDITIONING
A.
4x800m @ best 1mile pace
Rest 2min
B.
30min Assault Bike (for cals)
C.
30min EMOM
a. Double unders
b. Row
c. Shuttle run
**85% effort across - no rest
EXTRA UPPER BODY STRENGTH
A.
E2M10M
3 Strict Ring Dips (Heavier than last week) + 10 Ring Rows
B.
7x2 Banded Strict Press @ 65% (+ band resistance)
7x2 Explosive Strict Pull-ups
C.
3 sets, 60 sec rest
15 Ring Push-ups (# if poss)
6 Bent Over KB/DB Rows (L then R, hap)
EXTRA LOWER BODY STRENGTH
A.
3 sets, 60sec rest
10 Front Squats @ 70% 1RM - no belt
B.
7x1 Overhead Squats (HAP)
C.
4x10 Back Rack Lunges (HAP)
