MONDAY
**Benchmark retest** 5km run TUESDAY Strength: 'Macho Man' complex 3 power cleans + 3 front squat + 3 push jerk x 5 sets Conditioning: 4 rounds for accumulate reps each on a 3 minute clock/ rest 1:30 between 20 wall balls 15 power snatch Max OHS in remainder @ 35/25kg WEDNESDAY ++ Big focus on gymnastic skill development and body weight efficiency this month. We're going to aim to get closer to hitting that first or stringing together bigger sets of muscleups, improve that core strength for better midline control and work our mobility and stability for stronger positions with our kip, presses and pulls. We're also putting on 2 tentative times to our timetable where you can come in and do a ROMWOD on the screens in Open gym to increase that mobility. For now this will be; 11:45 Wednesday and 4:00 Friday. Bring on GyMaystics!++ **May Benchmark** Skills n drills 1: 1rm pullup 2: AMRAP in 7 minutes Ring or Bar muscleup *If proficient at bar, step up to rings *if no MU but have comfortable kipping pullups and tech can scale to seated band ring or banded bar but small assistance only. *scale to chest to bar 3: max unbroken 'true' pushups *if less than 8 scale to knees No 'Swod' THURSDAY Strength: Back squat 8-8-6-6-4-4 Conditioning: AMRAP in 12 minutes 10 alternating pistols 15 deadlifts @ 80/55kg 30 double unders FRIDAY Strength: A1: Strict ring dip 5-5-3-3 A2: 8 single arm ring row Conditioning: Gymnastics EMOM x 20 minutes (4 rounds) 1: 4 strict + 4 kip hspu 2: 15 t2b 3: 15 burpees 4: 10-20 second hollow + 40 second plank 5: rest SATURDAY 1: Metcon (AMRAP - Reps) 5 x 1 MIN ROUNDS EACH(Alternating EMOM) 12/10 CALS Assault Bike In remainder of the minute MAX Alternating KB SNATCHES (24/16kg) 2: Metcon (AMRAP - Reps) 5 x 1 MIN ROUNDS EACH (Alternating EMOM) 15/12 CALS ROW In remainder of the minute MAX BURPEES to PLATE 3: Metcon (AMRAP - Reps) 5 x 1 MIN ROUNDS EACH (Alternating EMOM) 100M RUN In remainder of the minute MAX WALL BALLS
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