WEAKNESS:
Do The Same Gymnastics Movement You Performed Last Sunday, But Advance It...
- Example: If You Did A 20 Second Handstand Hold Facing The Wall Last Week Then Do A 25-30 Second Hold This Week OR Add More Reps Onto What You Did Last Week
* Again, You Will Perform A Specific Rep Number Each Minute On The Minute For 10 Minutes
POWER:
Ground To Overhead - 2 Rep Max - Check Your One Rep Max From January HERE
* You Have The Remaining Time To Use To Get The Heaviest Weight You Can For TWO Reps
** One More Catch... You Must FULL SQUAT The Weight Before Going Overhead
Warm Ups Are As Follows:
Perform The Bergener Warm Up First (PVC, 25#, 45# Only)(Make Sure To Take A Clean Grip)
1. Front Squat X2 Reps
2. Tall Clean X2
3. Down, Up and Shrug (Create Some Momentum On The Bar - Make It Float Up) X2
4. Down, Up and Shrug + High Pull (Bar Close To Chest & Elbow High) X2
5. Down, Up, Shrug + Full Squat Catch (After Catch - Push Press, Push Jerk and Split Jerk X1 Each)
After The Bergener Warm Up Do 1 Set Of 4 Reps With Around 50% Of Your Max, Then 3 Reps With 60% Before Doing Sets Of TWO REPS The Rest Of The Way...
POST SKILL WORK AND HEAVIEST LOAD TO COMMENTS
2 comments:
Gymnastics Work: 10 Minutes Total
Kevin - Muscle Ups - 18 Total
Dave - HSPU's (1 Pad) - 35 Total
Debbie - Push Ups (1 Purple) - 33 Total
Luke - Kipping CTB PU's - 28 Total
Megan - HSPU Holds - 150 Total Seconds
Carrie - HSPU's (Pad + Training Plate) - 30 Total
Barb - HSPU's (2 Pads) - 30 Total
Clean & Overhead
1. Kevin - 190X2 (5# PR) - 195X2/3
2. Dave - 136X2/3 (Power Catch)(5# PR- Sort Of)
3. Luke - 139X2
4. Carrie - 119#X2 (5# PR)
5. Barb - 104X2
6. Megan - 91.5X2/3 (86X1 Last Time)
7. Debbie - 20's (DB Hang Clean and OH)
My Workout:
Olympic Max Day... I'm Still Super Sore From My 400's on Friday... But I'll Give It A Go
Snatch - 205# Last Weekend
88, 110, 154, 175, 185, 198, 208, 214.. :)
Clean and Jerk - 247 Last Weekend I think
154, 198, 218, 228, 242, 253#
Front Squat - 4X2 (215#)
Tried The Workout From A Few Days Ago...
Jumping Pull Ups (Set at 2 Inches Below Wrist)
42-30-18
Wall Ball (20#)
21-15-9
- 3:13 -
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