8/27/21

Today was a solid session... interesting to snatch and do muscle-ups in my basement... not completely ideal, but still got some good training in under the circumstances. 

Warm-up
Ankles and Hip Flexors
2-3 Sets
15 Tibialis Raises
15 Slant Board BW Single Leg Calf Raise 
15 Hanging Knee Tucks + 15sec Tuck L Hang at Top of last rep

-Complete

A.
Olympic Lift - Positional Strength Build - Odd Weeks
Weeks 1-3 we will be working Positional Strength in whichever lift you feel more inclined to follow
Every Minute on the Minute for 6-10 Sets Complete this Positional Complex:
1 Snatch Lift-Off
1 Segment Power Snatch (2sec hold below the knee)
1 Hang Power Snatch Below Knee (2sec hold below the knee)

-10 sets, started at 135# and ended the last two sets at 185# ... felt good on these, was fun. 

B.
Absolute Strength - Low Volume Squat Intensive 
Back Squat; 33X1; 5,5,5; rest 3mins
*We want every single set to be tough today and to also stick to the tempo precisely. You will hopefully be warmed up from the prior work, but be sure to take any additional warm-up sets to get to your working weight of 5 reps. The final two sets of 5 today are where the effort should be prioritized.

-195#, 215#, 225# ... big quad/butt pump... rough tempo. 

C.
Muscle Endurance Gymnastics 
Every Minute on the Minute x 12mins

Higher Skill
1st - Strict Muscle Ups x 3-5reps
2nd - Handstand Walk 20m
3rd - Hand Release Burpee x 10-12

Lower Skill
1st - Strict Dip x 5 + Strict Pull Up x 5 
2nd - 3-5 Wall Walks
3rd - Hand Release Burpee x 8-10

*CHOOSE ONE OF THESE TWO NOT BOTH.
*Intent - I want you to start this training cycle Gymnastics build off with the mindset that these should feel fully manageable for the full 12mins of prescribed work. Don't push yourself to the limit. Choose reps that keep your quality high and get you a minimum of 30sec rest every round.

-Result = 

Min 1 - 3 Strict L-Sit Muscle-ups

Min 2 - 2-3 Wall-Walks (3,3,2,2) 

Min 3 - 10 Hand Release Burpees 

D.
Functional Pump Conditioning - IGT
3-4 Sets
Bike 10/8 Cals
6-8 Toes to Bar or K2E
12-16 Jumping Lunges or Switch Lunges
6-8 Toes to Bar or K2E 
Ski 10/8 Cals
rest 90-120sec between set

-Complete, 3 rounds, K2E

Cooldown
1min Per Station x 2 Rounds
1st. Kneeling Triceps Stretch R
2nd. Kneeling Triceps Stretch L
3rd. Bench Shoulder Flexion with Thoracic Mobilization
4th. Supine Bench Weighted Chest Opener
Once complete with the above 4 stations for 2 Rounds, move onto the following.
2mins Seated Barbell Shoulder Extension Stretch

-1 Rd