Tuesday, 081517

 

Activation
1. Scap retractions: 15 reps
2. Quadruped ext/rot. 10 reps **each
3. Serratus wall slides with foam roller 10-12 reps
4. Single arm DB OH presses: 10 reps **each
5. Single arm bent over DB rows: 10 reps **each
#
Warm-up
AMRAP 10 @warm-up pace “60-70%”
12 cal bike
5 burpees stepping down & up
5 push-ups w/downward dog
8-10 knee tucks **working towards T2B
10 hang KB cleans **5/5
:10 hang on rig in supinated grip
:10 sec HS hold hold **belly to wall
**light jog to each station
#
Mobility
1. :40-:60 rolling out hip flexor w/softball or lax ball
2. Wrist flexor :15 sec/:05 sec release x2 sets
3. Wall shoulder stretch :15-:20 sec hold/:05 sec release x2 sets
#
Gymnastics
Opt. 1
AFAP
25 Strict HSPUs @deficit 6”/3”
**Rest 3 mins
30 Strict HSPUs
**Rest 2 mins
35 Kipping HSPUs
Opt. 2
Strict HSPUs: 3 sets x(-2)reps @1” deficit
**Rest 2 mins between sets; Rest2:45mins following last set
Kipping HSPUs: 3 sets x(-2)reps @1” deficit
**Rest1:15between 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. Push-ups: x Max reps
Rest :30 sec
A2. 3-4 negatives ** as slow & controlled as possible
x 3 sets; rest 3 mins after full set
**A1. & A2. will be a superset together, only a :30 sec rest between the two movements, followed by a 3 min rest after the complete superset before starting next set.
#
Conditioning
Intervals
:30 sec of HPC @115/83
:30 sec of lateral burpees
:30 sec of T2B
:30 sec Cal row
x5 rest 3 mins between
**Hard efforts. Keeping track of total reps at end of interval. Looking to maintain rep count across. There is no transition time between stations, make sure to get right to it to allow most time possible at each station.
55-59: @95/63
60+: @95/63; x4 rounds w/3-4 mins rest
#
BE Complete
1. Tabata L-sit hold :20/:10 sec x 8 sets **final progression
2. Ring support holds: 4 sets x:15-:20 sec
3. :90 sec couch stretch **each
4. 3-4 mins rolling out hip flexors

2 thoughts on “Tuesday, 081517”

  1. Gymnastics
    Opt. 2
    Strict HSPUs: 3 sets x(-2)reps @1” deficit (6, 4, 4)
    Kipping HSPUs: 3 sets x(-2)reps @1” deficit (6, 6, 6)

    Conditioning
    Intervals
    :30 sec of HPC @115 (12, 12, 10, 10, 10)
    :30 sec of lateral burpees (10, 10, 11, 11, 11)
    :30 sec of T2B (12, 12, 9, 9, 7)
    :30 sec Cal row (3, 4, 8, 6, 7)
    x5 rest 3 mins between
    Total reps 184

  2. Abraham Gonzalez

    Gymnastics: Didn’t pay attention to rep scheme and forgot….
    Opt. 1
    AFAP
    25 Strict HSPUs @deficit 6”/3”, did 30 reps (6×5)
    30 Strict HSPUs did 25 reps (hit a wall trying to do set of 5 had to break up into any variation possible)
    35 Kipping HSPUs here I was blown out from above and did 25instead (sets of 4 and 5). Took 31:02 min.

    Conditioning
    :30 sec of HPC @115/83 (15, 19, 19, 12, 15)
    :30 sec of lateral burpees (9, 8, 8, 7, 5)
    :30 sec of T2B (12, 11, 10, 10, 8)
    :30 sec Cal row (4, 4, 6, 9, 7)
    Total reps: 198

    Be complete: Done!

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