Just to clear up a little bit from Sunday's post so you all can plan for next weekend. The second session each day will be when I am coaching/organizing and helping out (so 1:00pm Saturday and 2:00pm Sunday). If I feel you still need coaching, scaling and dedicated work beyond what the programming entails each day - then you will be doing extra work in the second session each day. Due to this then, the first session will be by invite/request only and will not be an "Open" session to come to. If morning is your only option on Saturday you may talk to me or plan on hitting class at 8am or 10am.
Skulls and Championship Sunday were created to provide athletes who were capable of heavier, harder workouts an opportunity to hit those in a group atmosphere. While there is a lot of value in training in and around people who have more experience than you, there is far more value to establishing the fundamentals and receiving coaching for your overall progress. The goal of the second session will be to bridge the gap between a class environment with coaching & fundamental focus, while providing more difficult and appropriate challenges based on your skill/strength level. For now, everyone who will be doing the first session initially has been approached -- If you have not yet been approached I have a reason I want you to do the second session. If you have a question about that or would like to discuss it with me please feel free, honest conversations and understanding where we sit is a huge part to owning your own training and knowing how to move forward with your own work/practice/training.
Class:
1) Aux Strength work -- Build your L-Sit and try to achieve around what you might for a strict press for the split press.
2) Open Test -- This should take all of your effort for the day and is the main focus for today. (11.3)
Extra:
3) 15min AmRap:
20 WB Unbroken
30 Burpee Touch Jumps
20 Hang Power Cleans (95/65)
*Do this in the side area and scale touch jumps to over bar jumps if you do not have an area to hit in the extra area. Must be unbroken every set of wall-balls - No exceptions. The Open Test is a shorter, higher output workout - this is a longer, more grind type of workout. I would like you to have at least an hour separating these two workouts if not more.*
A1. Split Press up to 125#
ReplyDeleteA2. L-sit
B. CFG Open wod 11.3
Score=27 reps *compared to 16 reps on 2/6/13*
C. AMRAP 15
20 unbroken wall balls
30 burpees to target
20 hang power cleans @95#
Score= 3 rounds + 10 burpees
D. 50 ft handstand walk + 5 kipping hspu. Rest as needed x 3