030815 Gymnastics add on

Regionals Phase (1-2 session)

Power Snatch + Hang Snatch (power or SqT) + OHS; every :90 x 8 sets ..starting at 70%. not increase above 75%
B. Push Press – 8RM + 2×8@90%

63kg

138

C. Shoulder Assistance 

4×12 DB Arnold Press 

4×12 Plate Front Raise 

4 x 20 Incline Weighted Push-ups

D. Shoulder Recovery (ie; crossover symmetry)

B. EMOM x 20 

odd: :35 hard effort on bike 

even: :20-:30 HS Hold: (hands under shoulders, middle finger fwd)

A. Gymnastics add on
B. Power snatch complex: I did my math wrong. Did six of the sets at 131 and then finished two at 142. I swore that was 75%. It’s not. Felt really good tho. All power. 

C. 8rm push press: 138, drops accordingly 

D. EMOM 20: 10cals on bike/:25 holds 

E. Ran Day one. Did not squat.

Pull Add on

4×6 Chin-up: AHAP (As heavy as possible), 4 count down

Body weight

2a.  3×6 DB Row: 27.5% Bench 1RM: 53# kb

2b.  3×20 Band Pull Aparts: red

3a. 3×10 Cuban Press: 33#

3b.  3×8-12 Barbell Curl: AHAP, 4 count down*: 38#
*If you barely get 8, go down in weight.  If you get 12 easily, go up in weight.  The focus should be on the eccentric (down) portion of the lift.  Keep the elbows tucked and by your side, controlling the motion for a full 4 sec. 

7/20/15 gymnastics add on 

Regional / Open Comp Phase :warmup wod for day: 

2k Row @2:00/2:10 (approx)

50 cal bike 

then, 

3 rds 

5 strict pullups

5 strict hspu

10 burpees 

15 air squats 

A. Snatch, rest :15, Snatch + Hang Snatch, rest :30 Snatch; build to max in this complex: 132

B. SqT Clean + Thruster + Split Jerk; climb to heavy in 15 min: 176

C. 5 rds 

25 wall balls (20/14) to 10′: 15/10, 9/9/7s

10 burpee box jump overs (24/20)

5 muscle ups 

24:26

Gymnastic add on: 

A. Emom x 8 x 2 strict HSPU + 3 Kipping + 1 negative: done. Easy

B. Freestanding – accumulate 50 taps: 8-10e. Stabilize then go into movement 

C. 

1k row at 2:03: 4:06

400m run at 1:40; rest :30 x4

071215

Tuesday: 
A. Clean – 3RM + 2×3@90% *building last week *GOAL 203 or more
B. Clean Pull (above knee) x 5 reps x 4 sets at 110% (straps allowed) *253
C. Barbell Bent over Row – 5RM ; straps allowed 
D. Map Training – 70-80%; smooth movement today; take it a back a bit with your output
amrap 15 
400m Run 
7 c2b 
6 t2b 
5 pullups *the above try for complex staying on the bar 
12 alt kb snatch’s (70/53)
rest 8 min
amrap 10 
300m row
20 ghd sit-ups 
10 DB g to overhead 45/35
E. Weighted plank hold x 1 min x 4 sets
A. Cleans at 207, drops at 187
B. Pulls at 253
C. Rows at 153, drops at 143
D. 3+408/2+36(did 15 cal AB) instead of row. No rowers in yet.
E. Planks at 35#

070615 Gymnastics add on

AM
A. 1:53 lowest/1:56 highest. Most were 1:53

    
B. 187
C. Done at 99-121
Gymnastics add on
A. On rings. Weighted c2rings x 2 drop DB. Max strict ring pull-ups as high as u can
18#+6
18#+5
18#+5
18#+4
18#+4
B. Reverse Tabata ring support – external hold on rings is target: done. Last two sets hard but doable.
C. Hard aerobic effort
2k row: 8:15
1k ski erg: 4:51
13:13 total time
Then
PM
A. 165
B. Ended at 242. Saving back still. It’s better but tender. Just putting heavy weight under me.
C. 19:18 total time. Part a (with ten mus) 9:58. Part b 4:20. I think my gymnastics am killed my muscle ups. But all for good reason. 

CAP
A. 500m Row x 8; rest 3 min between ; -:1 from last weeks splits is goal. Again, this is a LONG progression. Be smart about the % output you are displaying here.
B. Split Jerk 3RM + 2×3@90%
C. Clean Grip Overhead Walk x 30’ at slow steady pace; utilizing the position overhead and working stability
pm:
A. Push Press 3RM + 2×3@90%
B. Back SqT Cluster 1.1.1; rest :15 between cluster reps; shooting for HIGHER than your 3RM is the goal with something like this.
C. running clock
25 strict hspu
15 muscle ups
10 thrusters (185/123)
rest 5 min
5 rds
5 front squats 185/123
10 bar lateral burpees

070115 Gymnastics Add On

Wed

AM

A. MAP training – sustainability – %’s should correlate to time domains

AMRAP 5 @90%
3 clean and jerks @155/108

5 bar lateral burpees

7 t2b
5+7

Rest 5  min

AMRAP 10 @80%

200m run

50′ sled push (145/90) – added to sled

12 KB snatch (alt arm) 53/35

Rest 4 min
4+200

AMRAP 15

5 bar muscle ups

10 box jump overs (30/24) * no rebound

15 ghd sit-ups

20 walking lunges (alt legs)
4+42

Today gymnastics add on (done after wods)
A. 1:30 pbar lsit hold. Accumulate
B. 50 pass through on pbars. Legs way out from way behind. Controlled.
C. Weighted chin up – 3 rep; drop weight to max strict Chin ups x 4.
18#: 5/5/4/4 for me unweighted.
Rest few min. Then heavy single weighted
Worked up to a 36# single

PM
A. Snatch balance + 2 ohs ; build to heavy – nothing forced. Speed is focus
165

B. Push Jerk 3×5 @77%
66kg

C. Bent over row 3×5@90% of 5RM
65kg

D. Assistance work

3 Rds

20 band scap squeezes

60′ waiters carry

30′ oh walk (barbell with weight) stability focus

12 back ext.  5 sec hold on last rep parallel to floor

Done

062415 gymnastics add on 

Gymnastics add on:

A. 1 legged rope climb to ceiling on every :45: every adjustment :05 LSit x 10: 6 at :45, final 4 at 1:30

B. Partial supinated pull ups:

B1. ME bodyweight, rest 2:00: 7, 6, 7, 6

6×2: 15, 17.5, 20, 22.5, 25, 27.5

Post workout:

A. 1 pbar HSPU every :45 x 15 (two abmats)

B. 20 shoulder taps into ME HS hold: :30/:46/:30/:21

Gymnastics add on to start: then pm session, then am session 

Am

A. :25 bike sprints x 6; rest 3:30 between: done

B. Hang SqT Clean + Split Jerk: 187

Pm:
A. Front SqT – 3RM: 242
B. AMRAP 12: 2+421 (did 4 MUs then 5 then 1 in rounds)

AMRAP 10: 3+11

AMRAP 8: 9+8 I think

amrap 12
400m Run
20 Hang SqT Cleans (93/63)
10 Muscle Ups
rest 6 min
amrap 10
15 T2B
10 cal Bike
5 db/kb manmakers 40/30  (ish)
rest 4 min
amrap 8
5 heavy wall balls
5 burpee touches 

062315

Tuesday

A. Metcon with Tay Tay Bay Bay: 17:18. 

B. Power snatch: 123. Not a jake. Idk what’s up

C. Muscle snatch: 88

D. Snatch grip DL: 223

e. bent over barbell rows: 153

f. jerk drives: 5×3@243. This was killing my back

g. 8x:20 hollow rocks 

062215 Gymnastics Add on

A. Gymnastics add on
A. Weird grip towel pull-ups. One hand high one hand low. 8×3 each arm alternating grip
B. Muscle up every :25. Did 11, took doubles rest for “12” as the last one was a struggle and finished with two good reps
C. 3×20 banded biceps curls
PM first
Then AM         

B.
A. Push Jerk – 5RM + 2×5@90%: 178 for 4

B. Back SqT – 5RM + 2×5@90%: 120kg(264)

C. Strict Press – 5RM + 2×5@90%: 45kg

*did drops as written.  

pm:

A. 4 rds 

3 clean and jerk @153
6 box jumps (30)

12 KB Front Rack Lunges (alt) so 6 each leg (53’s)

24 HSPU (opens standards)
19:51

061715 Gymnastics add on

AM:

Gymnastic add on:

A. 15 rope climbs: legs up, legless down/ 10:06

B. 2 rounds: 

1k row 4:07/4:09

1k run 5:12/5:19

100 dubs 1:32/1:12

21:55

C. 3 weighted chin ups + 1 negative: worked up by 2.5#. Ended at 20#

PM:

A. 3RM front squat with 1-second pause each rep: 231, 242 for 2. Did drops at 100kg(220)

B. Bounding work done 

C. Modified a little bit:

ME Muscle ups 3/3

ME CTB 10/10

500m row

100 dubs

21:15 I think? idk

D. Worked to a heavy clean and jerk at 203#

061615

TUESDAY: 
A. Power Snatch – 3RM from blocks @60kg

B. Muscle Snatch – 5RM @45kg

C. Snatch Grip DL – 5RM @95kg

D. Barbell Row – 5RM @68kg

E. MetCon: 16:11

Pull-ups felt really good. Box jumps felt like ass. Breathing is bad right now. 

F. Tabata hollow holds