Time To Learn a New Skill

Saturday May 3, 2014


Wall Squats 2×10
Doorway Stretch 2×30″
Prone Snow Angels x20 (2-5# weight)


50′ High Knees
50′ Butt Kicks
50’ Bear crawl
50′ Crab Walk
50′ Lunges
50′ Burpee Broad Jumps

Classic Strength:

A) 3×20 Weighted Walking lunge steps – Rest 1 minute

B) 3x ME Strict Dips – Rest 1 minute

Notes: Alternate A and B sets.  Weight may be barbell, DB’s or KB’s held in the front rack position.  Perform dips on rings or boxes and focus on full range of motion.


Advanced Strength:

A) 3×20 Weighted Walking lunge steps- Rest 1 minute
B) 3×8 Weighted Dips plus ME kipping Dips- Rest 1 minute

Notes:  For Dips, hold a DB between legs.  After the 8th rep, drop the weight and immediately perform as many dips as possible using a kip.

Classic Conditioning:

AMRAP 12 minutes:
5 Clean and Jerks (135/95/65)
10 Kettlebell swings (53/35)
15 Burpees

Advanced Conditioning:

Spend 4 minutes at each station for max reps:
Clean and Jerks (135/95)
Row (Calories)
Cool Down
Foam Roll T-spine 2 min
Wrist DROM 2min
Super Rack Stretch x45″

Time to learn a new skill. All of the regionals workouts have now been released and its looking pretty “gymnasty”. As a team, we are all pretty solid with strength based Olympic Lifting, but gymnastics are a different story. We are good, but we need to be better. With that being said, we have three weeks to become specialists in Handstand walking, strict handstand push ups, muscle ups, pull ups, and rope climbs. And I promise you, we are up for the challenge. There is something to be said about having a deadline and finding a way to learn and master a new skill. Having a deadline forces you to face the uncomfortable, strategize, plan, train, and go through the mental imagery over and over again until its go time. We are nervous but focused. We have been training all year long, so now its time to lay it all on the line and show everyone that we are not just strong, we are well rounded and ready for the challenge.

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