We have had quite a crazy week with the snow, cold and power outages! So, today is going to be a make-up day, of sorts. We will start class with an 18 M Strength section. You may complete your bench press or back squat work from this week or work from the ‘Pushing’ sections of our gymnastic skills chart. Read below…
STRENGTH: Back Squat/BENCH PRESS (10-10-10)
This is our third week in our ‘hypertrophy’ cycle. Next week will bring everyone’s favorite: de-load! The reps have begun to creep up as the weeks carry on. Remember, throughout this entire cycle the volume is what is the most important. Make sure that you are getting in each of the reps in all of the sets. Make the necessary modifications to the weight if need be.
Weight for each of the sets will be on the whiteboard.
Skill: ‘Pushing’
Today, we are going back to the top of the chart with the ‘pushing’ section of the ‘Fitness Level’ chart. The chart begins at a ‘beginner level’ of knee push-ups and progresses to a ‘fittest on earth’ level of ring handstand push-ups. Find where you are on the chart and we will go from there. Some may be stuck on a skill and want to strengthen their movement through eccentrics. Some may need to practice cycle-time and want to do an EMOM. It’s going to be different and you may need to be patient with me as we try to make this work for everyone!
In between your sets of work, you can practice DU. Whether that be sets of unbroken double unders, a set of DU that you can manage, or just working on getting double unders, the possibilities are endless.
WOD: 17.1
For Time:
10 DB Snatches (50/35)
15 Burpee Box Jump-Overs (24”/20”)
20 DB Snatches
15 Burpee Box Jump-Overs
30 DB Snatches
15 Burpee Box Jump-Overs
40 DB Snatches
15 Burpee Box Jump-Overs
50 DB Snatches
15 Burpee Box Jump-Overs
