Posts during April 2012
04.30.12 04-30-12
A) 3 x 60 Hollow Rocks
B) 3 x 12 Strict chest to bar Chin ups( add weight if possible)
C) 5 rounds:
- 5 front Squats @185/135lbs
- 10 Box jumps @ 30"/24"
- 5 Dead lifts @ 185/135lbs
04.27.12 04-27-12
A)
- 15 Push ups + 1 chest facing wall handstand for 30's
- 10 Push ups + 1 Chest facing wall handstand for 35's
- 8 Push ups + 1 chest facing wall handstand for 45's
- 5 Push ups + 1 chest facing wall handstand for 60's
( rest 45's between each round)
B) For time:
4 rounds for time
- 8 Snatch deadlift @ 80%% of 1RM
- 10 Box Jumps @ 30"/24"
- run 200m
04.26.12 04-26-12
A) Muscle-ups (Strict) 5 x 3reps or 3 x 6reps
B) 4 rounds
· 10 KB snatch (5 per arm)
· 8 Front squats @ 155/115
· 15 burpees
04.25.12 04-25-12
A)
- · Ring support hold 4 x 15’s
- · Ice-cream makers 3x5
B) 40-30-20
· Double unders x 2
· Hollow rocks
· Airsquats
04.24.12 04-24-12
A)
- · Handstand Hold ( wall assisted if needed) 3 x 45’s
- · 3x12 weighted chin-ups
- 15 around the worlds ( around and back = 1 rep)
B) 8 min AMRAP
clean & jerks @ 80% of 1RM
04.22.12 04-23-12
A)
- · Front lever hold 4 x 20’s (any scale)
- · 3x 15 ring dips ( add weight if possible)
B) 20-15-10
KBS @ 32kg
Sumo Deadlift high pull @ 32kg
London 2012 - Jovtchev reaches record sixth Olympics- Gymnastics !!!
[38-year-old Jordan Jovtchev]
Proof that age is only a number
Link to the Article:
http://uk.eurosport.yahoo.com/11012012/58/london-2012-jovtchev-reaches-record-sixth-olympics.html
04.20.12 04-20-12
A)
- Arch rocks 3 x 40
- Pistols 3 x 15 (per leg)
- Strict weighted Pull-ups
- 15-10-7-5-3
B)
4 rounds:
- Row 500m
- 10 1 arm KB Snatch ( 32kg/24kg) Alternating arms
- 10 toes to bar
04.19.12 Mobilty day
Run 1km
afterwards spend 3 minutes in each stretch:
Bridge
Middle splits
Straddle Position
Pike position
04.18.12 04-18-12
A) 3 x 30’s L-Sit ( Advanced on rings)
B) 4 x 5 Ring Push ups (in and outs)
C) Metcon 4 rounds:
- 5 Squat Snatch @135/95
- 10 Lunge @ 135 (Bar in front rack positon)
- 15 Bent over row @ 135/95
Here is a Great Video of some of the top skills/elements in Gymnatics today! In gymnastics we score from A skill to G. A Skills are easy in relation to the other skills for example an Iron Cross on Rings is only scored as a B skill.
F and G skills are extremely difficult, here is a beautiful video showing the talent!
04.17.12 04-17-12
A)Planche: 4 x 15’s any scale
B) Cross support 4 x 15’s Any scale ( Holding support 'Top locked out postition on rings' at a comfortable width)
C) 3 x 10 Ice-cream Scoops
D) MAX effort: 7 mins
2 KB thrusters @ 20kg
Amazing group over in Italy! Thank you for the great weekend and teaching some Italian.
Gymnastic cert April 14/15 2012 in Padova, Italy
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04.16.12 04-16-12
A) 30 Shoulder taps per shoulder
- ( Hold ahandstand on a wall, shift weight over to 1 arm, lift the opposite hand up and touch your shoulder)
B)2 x 45 Hollow body rocks
C) Metcon
- 12-9-6-3-1
- Squat clean Thrusters @ 135/95
- Strict Pull-ups
- Box Jumps 24”20”
04.12.12 04-12-12
A) Back lever holds 4 x 15’s Any scale
B) For Time:
- 20 Deadlifts @ 2xBW/1.5xBW
- 20 Wall balls 9kg/7kg
- 20 DB Push press @ 55lb/35lb
- 20 Shoot thrus
- Run 1K
04.11.12 04-11-12
A) 3 x5 Skin the cat
B) 5x 5 Touch N goes ( Wall assisted if needed)
C) Candle Stand to Pistols ( 10-15 mins of skill practice)
04.10.12 04-10-12
A) Handstand hold: 3 x 35’s (any scale)
B) Metcon:
3 rounds
- 5 strict Muscle-ups
- 50 double unders
- 10 Box jumps 20”/16”
- 20 Hollow body rocks
04.09.12 04-09-12
A) Front lever Holds 3x 20’s (any scale)
B) 5 rounds for time
- · 5 Front Squat @175lbs/115lbs
- · 10 Bar Muscle-ups
04.06.12 04-06-12
A) 3 x 20’s Tuck Planche holds ( Any scale)
B) For 10 mins: Every 30’s perform
- · 3 Candle stand Box jumps (20")
- · 2 burpee pull ups
- · 1 Ball-up (Strict)
04.05.12 04-05-12
A. 3 x 30’s Arch holds
B. 5 x 8 Parallette Handstand Push-ups (scale on box as needed)
C. 3 rounds for time
- · 10 Squat cleans @ 135
- · 15 Bent over row @ 135
- · Run 400m
04.04.12 04-04-12
A) 3 x 15 Chin ups (while holding false grip)
B) 3 x 30 Hollow body rocks
C) 3 x 10 weighted pistols (per leg)
04.03.12 04-03-12
A) Strict Ring dips:
- 3 x 15 reps (add weight if needed)
B) 5 rounds
- · Row 300m
- · Handstand hold :25’s (advanced: Freestanding)
- · KBS @ 32kg
04.02.12 04-02-12
A) Strict Pull up: perform every 30’s for 5 mins
- 10 reps
B) Perform every : 30’s for 8 mins
- 3 Thrusters @ 135
C) 3 rounds For time:
- 60 double unders
- 15 Toes to bar
- 10 Box Jumps 24”/20”
04.01.12 STRETCH!
Spend 15 minutes working on your gymnastics splits, pike stretch and bridge.
3 minutes in the following accuulate with breaks and rest good open position in a each stretch to the limit of your ability.
Pike Stretch:
Middle Split Pancake (or Tactical Frog)
Bridge:
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