Monday Aug 22, 2016
  • Classes
    • 6am
    • 930am
    • 12pm
    • 4pm
    • 520pm
    • 640pm
    • 8pm

Week 3. Deload is coming. . .

Competition Class

Strength

E2M10M

CLASS

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E2M10M
2 Back Squats (up 5# from last week's 3s)
+ 7 Push Ups (#rings, rings, deficit, tempo, flat, box, etc)

 

For time:
120 KBS
**EMOM 10 Jumping Lunges
Rx = 53/35
Rx+ = 72/53

 

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SKILLS & DRILLS

 

3 Rounds:

5 Ring Swings

4 Kip Transitions w/ feet on box

15s hold @ bottom of dip

15s hold @ top of dip

 

5 Rounds

L1: 3 Negative MU (low rings, feet lightly on ground if needed)

L2: 4 Strict tempo RD 2/2/2/2 + negative MU

L3: 3 Strict MU + 4 Strict Tempo RD 2/2/2/2 + 2 Transitions + 1 Negative MU

 

E2M10M

3 Position Snatch

work to technical max for the day

5min EMOM 1 Snatch @ 3-pos max

 

 

EXTRA STRENGTH & CONDITIONING - spread evenly over the week

UPPER BODY STRENGTH

A.

10min EMOM. odds: 8 DB Bench Press, evens: 3 chin ups (C2B hold 3sec)

B.

10min EMOM. odds: 8 alternating DB neutral grip strict press in a L-sit (top-to-top, meaning start with both DBs overhead and alternate returning overhead), evens: 6 tempo ring rows (2/2/2/2)

C.

3 Giant Sets

2 Conan's (start piked off a box in handstand, walk around the box clockwise, then counterclockwise)

5 Strict Ring Dips

10 Pull-ups (strict, banded if needed)

 

LOWER BODY STRENGTH

A.

E2M10M - 20sec OHS (start @ 60% 1RM, 10sec descent, 10sec hold. Aim to move hands in 1 thumb width per round)

B.

E2M10M - 2 bottom to bottom front squats (start in rack at bottom position, stand up with bar, return to the bottom, hold for 3 seconds, repeat)

C.

4sets - 6 DB/KB front rack alternating reverse lunges from 8-12

CONDITIONING

A.

Reverse Tabata Assault Bike

10sec work, 20sec rest x 8 rounds

B.

Hold 400/300 watts on the Assault Bike for as long as possible

C.

E3M24M

Run 400m