Weightlifting
1) Tall Snatch + Snatch from Hip + Snatch from Blocks 35%x1x2, 40%x1x2, 45%x1x2
2) Snatch from Blocks 70%x3, 75%x3 80%x2x2
Gymnastics
1) 8 sets:
45 seconds Handstand Walk
60 seconds rest
2) 10 minutes volume accumulation:
Strict Rope Climb, 15' ascent
Notes
Handstand Walk: Your focus is on accumulating volume with excellent mechanics. Keep all sets submaximal and controlled.
Rope Climb: Begin from seated. Legs hang motionless, do not use them for momentum. The rep is counted upon returning, under control, to the seated position, not upon contacting the top of the rope. For scaling, reduce the height of the climb. If you completed more than 8 repetitions in the last iteration of this piece, scale up to an L-Hold climb (the L must be held all the way to the seated position). If you were already doing L-Hold climbs, and completed more than 8 repetitions, scale up to two strict touch-and-go climbs (immediately upon returning to the seated position, reverse direction and initiate a second climb)
Sport
"Mary's A Purist"
AMRAP 20:
10 Strict Handstand Pushups
10 One Legged Squats, left leg
10 One Legged Squats, right leg
10 Strict Chest-to-Bar Pullups
Notes
Handstand Pushups: Very light contact at floor. Maintain hollow, do not break hollow to initiate drive.
Pullups: Maintain strong hollow throughout range of motion, do not break hollow to initiate pull. Briefly pause at the top. Count each rep upon returning to the hollow hang at the bottom, not when the chest contacts the bar at the top.
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