4.9.2019

This is the start of a new 12 week cycle.  The skills and drills will have new movements so look to the website link below the post to see what those movements are.  The skills and drills are for quality of movement and not just getting it done.  Also there may be movements that you are not able to do so scale accordingly. The weightlifting percentages are based on your max lift in some cases 5-10% higher or lower depending on goals.  If you have any questions please contact me.

Monday

Skills and Drills:

For QUALITY

3 ROUNDS:

20 Second L Hangs

5 Toes to Bar from L Hangs

5 Knees to Elbows

5 Toes to Bars

http://gymnasticswod.com/content/mon-1123

BB CYCLING:

1 P. Snatch + 2 Snatch

2 @ 65%, 3 @ 70%

Control down if possible

Clean Pull  

2x7 @ 90%

3x5 @ 90%

https://youtu.be/8iEx7N78iK8?t=10s

 

Strength:

B Squat

8 @ 60%

8 @ 65%

6 @ 70%

2x6 @ 75%

Reverse Hyper 3x20

WOD:

 "J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

For time