PR Monday!

Monday, January 12, 2015

Gymnastics with Bonnie and Barbell Club with McCoy at Venice at 8pm!

Congrats to all your accomplishments last week!  Check out the list below!

Prehab:

Theraband routine
Downdog calf stretch, 20x
10-15 PVC Dislocates
Hold bottom of OHS for 30 seconds + 10 OHS w/ PVC

Warm-up:

Jog 400 meters
10 Stiff legged Deadlift
10 Snatch grip Push Press
10 Overhead squats
5 Hang Snatch Hi-Pulls
5 Hang Muscle Snatch

Cool down:

Doorway stretch
Active Hang
Couch stretch

Fitness Strength

16 Minute EMOM:
Even Minute:  Muscle Snatch x 3 reps
Odd Minute:   Jumping Lunges x 10 reps

Notes:  Work up in weight from what you did last week for the Muscle Snatch, if you start to Power Snatch, that is ok!  Jump as high as you can on the lunges.  Scale down to alternating reverse lunges or up by adding weight as needed.

Fitness Conditioning

Three Rounds each for time:
15 Chest to Bar Pull-Ups
15 Plyo Push-Ups to plates
15 Kettlebell Swings
Rest 2 minutes
-20 min cap-

Notes:  Prescribed is hands starting on the floor with 45/25 plates just outside your hands, touch your chest to the ground then explode up and catch your hands on the plates, and 70/55 kb to overhead. Newer athletes and those with mobility issues may perform ring rows and russian style swings.  If you are a more experienced athlete but the heavy KB is still too much for you, try using a heavier weight than normal with a shorter range of motion instead of just scaling the weight down.  Scale the Plyo Pushups by using a band on your hips, plyo pushups with no plates where you just get your hands off the ground or performing regular pushups.

Advanced Strength

8 Minute EMOM:  Snatch x 1 rep at 85%
Rest 1 minute, then at 9:00 perform
Every other Minute for 6 minutes (3 sets):  Snatch x 1 rep at 90-95%

Notes:  These should be full squat snatches from the floor.  Scale the percentages and work up in weight as needed.

Advanced Conditioning

Three Rounds for times of:
15 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups
15 Power Cleans (135/95)
Rest 2 minutes
-20 min cap-

Notes:  If you cannot perform the SHSPU, perform a negative plus a kipping HSPU or use bands.  Scale the volume as needed to make the time cap.  All of these movements will likely be in the Open, so be sure to focus on efficiency and quality standards!