Extra work:
Make sure you guys are selecting one path. If you have a major weakness that is glaring and sticks out above the rest you should perform THAT extra work every day it is posted. That is your priority, over class or anything else. Do NOT skip these -- If you consider yourself a well-rounded athlete you may choose from all 3, but if you choose this route you MUST do one session from the 3 each week (i.e. you would do 1 STR, 1 Cardio, 1 Gym on different days).
Cardio:
With a partner preferably (if not, use a 1:1 work:rest ratio) complete:
10 x 200m -- Treat this as a tag-team race, as soon as your partner gets back you go, max effort. If it is raining work on the straight course behind JoAnn Fabric (800 path), or Row/Ski instead.
Strength:
EMOM12: Snatch + Hang Snatch + OHS -- Building in weight every 2 makes, should have no misses until the final 2 minutes.
Accessory - Superset:
a) 5 x 10 Weighted GHD Sit-Ups
b) 5 x 10 Band-Pull-Aparts
c) 5 x 15 - Band Pull-Throughs - https://www.youtube.com/watch?v=zWW-FZUPXSo
Gymnastics:
Superset - 4 sets:
a) 3 Weighted Strict Pull-Ups
b) 1min Freestanding handstand hold/walk practice
c) 8-10 second dragon hold lower -- Many scaling options here (go to advanced if possible) - https://www.youtube.com/watch?v=CavZeuCS56g
Did the 200m row with 1:1 rest. Felt stronger as I progressed.
ReplyDeleteThen did 5x10 weighted sit-ups and handstand walk practice.
Did the strength work moderately (many conversations getting in the way, too much chit-chat not enough work), then some handstand work after -- Class was very fun today, fun to get after it.
ReplyDeleteDid the strength again:
ReplyDeleteEMOM: 65,65,75,75,85,85,95,95,105 fail on hang,105,105,105 fail (not sure why I didn't go heavier)
GHD sit ups: 15# plate x 1s, 25# DB x 4s
Band pull aparts: purple band (I need to do these every day, I have no lats)
Band weiner: green band x 3 sets, blue band x 2 sets (these are not very challenging-maybe I am doing them wrong?)