Friday 9.9.2022
*Coach’s Notes: Nothing special to say today, just chasing that upper body PUMP!
If you’d like to work on the gymnastics conditioning in “Performance,” but don’t quite have Strict HSPUS or Toes to Bar in your arsenal, you can work on performing HSPU to an abmat, or Piked HSPUs off of a Box, and/or Hanging Knee Tucks. Coaches will spend a few minutes before Part B allowing people to play around with different set-ups.
“FITNESS”
A. Three sets of:
Single Arm Landmine Push Press x 8-10 reps each arm @ 20X1
Rest 30 seconds
Push-ups or Banded Push-ups x Max reps in 30 seconds
Rest 30 seconds
Kettlebell Chainsaw Row x 12-15 reps each arm @20X1
Rest 60 seconds
B. Pump Conditioning
Complete as many rounds and reps as possible in 12 minutes, with a focus on sustainable effort and quality movement, of:
150 Meter Run, Row, or Ski
12 Dumbbell Floor Presses
18 Dumbbell Tall Plank Knees to Elbows
C. 10 minute stretch and chill 😎 and “FYF”
“PERFORMANCE”
A. Every 75 seconds, for 10 minutes (8 sets):
Push Press x 4 reps
*Your goal is to use the same weights you did last week, but for an extra rep each set.
B. Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Toes to Bar
24 Double-Unders
C. 10 minute stretch and chill 😎 and “FYF”
“ENDURANCE (AKA SWEAT SESH)”
40 Minutes @sustainable pace:
750m Row
1500m Bike
500m Run or Ski
