Wednesday 080917

 

Activation
15 Banded scap squeezes
15 external & internal banded rotations **each **bicep by your side
10 shoulder circles fwd **arms by your side
10 shoulder circles bkwrd **arms by your side
20 calves raises
30’ft walking on toes
20 toe raises
30’ft walking on heels
#
Warm-up
3 Rounds
:60 sec bike (RND1)/:45 sec (RND2)/:30 sec (RND3)
5 push-ups w/downward dog
5 strict pull-ups
10 lunges
15 jumping jacks
2 Rounds
15 PVC dislocates
10 hanging scap squeezes
5 DB presses **light weight; OH position focused
#
Mobility
Wall shoulder stretch :15 sec hold/05 sec release x3 sets **each
Door way stretch :20 sec hold/ :05 sec release x2 sets **each
Pigeon stretch :30 sec **each side
#
Gymnastics
Opt. 1
AFAP
20 Strict HSPUs @deficit 6”/3”
**Rest 3 mins
25 Strict HSPUs
**Rest 2 mins
30 Kipping HSPUs
Opt. 2
Strict HSPUs: 3 sets x(-2)reps
**Rest 2 mins between sets; Rest 3 mins following last set
Kipping HSPUs: 3 sets x(-2)reps
**Rest :90 sec between sets
**”(-2)” leaving two reps in the tank, not going to absolute failure. Ex: If athlete can only get 10 reps, then they would kick off at 8 reps.
Opt. 3
A1. Standing single arm DB press:4 sets x6-8 reps (heavy)
+
A2. 4 sets x2-3 Negative HSPUs
**Rest 2-3 mins between sets
**A1. & A2. are supersetted
#
Conditioning
3 Rounds **18 min time cap
100 DUs
40’ft OH DB walking lunge @50/35
10 Burpee MUs
40’ft OH DB walking lunge
55-59: DB @35/20
60+: Single KB front lunges @35-44/26; 10 burpee C2B
#
BE Complete
1. Single arm Banded external & internal rotations: 3 sets x 12-15 reps
2. Single arm Banded Tricep extensions: 3 sets x 12 reps
3. Side lying shoulder abduction: 3 sets x15 reps **weighted if possible
 **https://www.youtube.com/watch?v=o_b05ImZdSo (for those who have efficient range of motion & mobility can add weight)

3 thoughts on “Wednesday 080917”

  1. Gymnastics
    Opt. 2
    Strict HSPUs: 3 sets x(-2)reps, Rest 2 mins between sets; Rest 3 mins following last set
    8, 8, 8

    Kipping HSPUs: 3 sets x(-2)reps, Rest :90 sec between sets
    8, 6, 6

    Conditioning
    3 rounds (18 min time cap)
    100 DUs
    40’ft OH DB walking lunge @50
    10 Burpee MUs
    40’ft OH DB walking lunge @50
    CAP + 16 (8 MU & 40′ [8 x 5′] lunges not done)
    [1st split was 5:59 and it was all downhill from there…]

    BeComplete – done

  2. Opt2 5,7,10 strict
    15,10,10kip
    Conditioning
    2rds +100dubs+lunge+5 burpee muscleups. Timecap
    Be complete =done

  3. Abraham Gonzalez

    Gymnastics
    Opt. 1
    Strict Deficit HSPUs: 5 sets of 4reps Rest 3 mins between sets; Rest 3 mins following last set
    Strict HSPUs: 5 sets of 5reps, Rest : 2 mins between sets
    Kipping HSPUs: 5 sets of 6reps, 17min.

    Conditioning
    3 rounds (18 min time cap)
    100 DUs
    40’ft OH DB walking lunge @50
    10 Burpee MUs
    40’ft OH DB walking lunge @50
    Didn’t complete the BMU’s and 40’ft OH sq
    BeComplete – done

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