WOD Blog
 | Mon, Aug 31 2020 |  |
| Mon Aug 31 2020 NEW TRAINING CYCLE GYMNASTY | Mon Aug 31 2020 | Strict Gymnastics Benchmark | Warmup Olympic Technique with coach | Empty Calories |
Mon Aug 31 2020 NEW TRAINING CYCLE GYMNASTY
(Check In)
We are starting a new 11 week training cycle - 'GYMNASTY'
In recent months, we’ve built a foundation. We first addressed raw strength in the slow lifts. We then took our efforts to barbell stamina.
Returning to the Three-Headed Monster… we now will address skills.
Gymnastic proficiency in our sport requires three components:
Gymnastic Technique
Strict Capacity
Kipping Capacity
On a stage that demands dozens of gymnastic movements, this proficiency can become a blurry goal. “Gymnasty” plans to address precisely that, structuring our training to approach each component intelligently. In each training week, we’ll address these focus areas with (3) dedicated training parts:
Strict Gymnastics - A dedicated running-clock effort tracking towards the development of technical proficiency. Think “Strict JT”.
Gymnastic Capacity - Volume-based, building our upper limit abilities. Think 30 Kipping Ring Muscle-Ups for Time.
“Fartlek” Intervals - Combining varying aerobic intensities to simulate a metabolic environment as we train a wide base of movements. Think bike intervals, combined with higher volume toes to bar.
The sum is truly greater than the parts, and we’re looking forward to seeing some PR’s on Week 11.
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Strict Gymnastics Benchmark
(Reps)
Strict Gymnastic Benchmark
Max Strict Handstand Pushups
(short rest)
Max Strict Pull-Ups
Record your reps for Max Strict HSPU and Max Strict Pullups
MOVEMENT FOCUS
STRICT HANDSTAND PUSH-UPS
• We want to have our shoulders slightly externally rotated, so have your thumbs pointed slightly towards the wall
• Our head and hands should make a triangle when our head makes contact with the ground
• In the unbroken set, the moment the head touches the floor, we want to push away quickly
• Don't spend too much time in the bottom of the rep
STRICT PULL-UPS
• We want to keep our pinky knuckle on top of the pull-up bar
• When we pull-up, we are really pressing down, causing our body to go out and around the pull-up bar
• Elbows should stay pointed in front of us during the rep
| Lori | 20 hspu 6 pullups Rx | RX 55+ hspu 5' riser (2 abmats) | | Bailey | 19 hspu 10 pullups Rx | | | Daniel St | 18 hspu, 18 strict pullups Rx | | | Kevin M | 17 hspu 17 pullups Rx | | | Steve L | 13 pullups Rx | | | Kerop Ma | 20 hspu 8 pullups | hspu box | | Mark E | 16 hspu 6 pullups | hspu box | | Bryson | 8 hspu 6 pullups | hspu 45, 25 and abmat | | Payton | 8 hspu 3 pullups | scaled | | Marcus | 2 hspu 4 pullups | hspu 1 abmat | | Kelila | 1 hspu 3 pullups | hspu 1 abmat |
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Warmup Olympic Technique with coach
(Weight)
Warmup/Olympic Technique with coach
3 x 2 Snatch Balance then
3 x 2 Overhead Squat then
3 x 2 High Hang Squat Snatch
*start light and build in weight
SNATCH BALANCE
• With the bar on our back, we want to start by making sure our elbows are pointed down towards the floor to allow for a straight bar path overhead
• Aim for a small dip, strong drive, and an aggressive punch down under the bar
• Our feet shouldn't move a lot - maybe only an inch or two out
• Speed and stability under the bar are the main focuses
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HIGH HANG SQUAT SNATCH
• Keep the knuckles down when gripping the bar
• Hips go up, not out when sending the bar overhead
• Armpits facing the wall in front of you as you pull under and catch the bar
• Press against the bar as you stand up out of the bottom
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| Marcus | 135 sb 135 ohs 135 hang squat snatch Rx | | | Bryson | 95 sb 95 ohs 95 hang squat snatch Rx | | | Daniel St | 95lbs Rx | | | Lori | 65 sb 95 ohs 95 hang squat snatch Rx | | | Kelila | 65 sb 100 ohs 90 hang squat snatch Rx | | | Payton | 45 sb 65 ohs 45 hang squat snatch Rx | | | Mark E | 35 sb 35 ohs 35 hang squat snatch Rx | |
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Empty Calories
(Time)
WOD: 'Empty Calories'
27-21-15-9 Row or Bike Calories or shuttle runs (green to green or black to black is 1 rep)
Overhead Squats RX 95/65 75/55 65/45
• This descending rep scheme workout combines row bike or run with light overhead squats for an effective couplet
• The lighter weight allows for bigger sets, which enables you to rest very little and maintain a higher intensity
• Your score is the total time it takes to complete the workout
• The intended time range for this shorter piece is between 6-10 minutes
| Marcus | 8:50 Rx | bike | | Steve L | 10:07 Rx | RX 55+ 75# | | Lori | 10:14 Rx | RX 55+ 35# | | Daniel St | 10:35 Rx | | | Bailey | 12:02 Rx | | | Kevin M | 13:21 Rx | | | Kelila | 10:14 | 35# | | Mark E | 11:20 | 15# bike | | Bryson | 11:22 | 75# | | Payton | 14:00 | 35# | | Kerop Ma | 19:27 | 45# |
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