Monday 4.24.17
April 23, 2017
Wednesday 4.26.17 “Plans are only good intentions unless they immediately degenerate into hard work”
April 26, 2017
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Tuesday 4.25.17

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  1. Following in suit with our template, Tuesday’s training will start with strict gymnastics, with each week building off the last. There is no requirement for any of these movements, with options and adjustments below.

The following is not for score. It is for quality. Alternate between the stations as if these are AMRAP’s, but I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval.

The following is not for score. It is for quality. Alternate between the two movements as if it is a traditional AMRAP 5 at each, transitioning directly into the next couplet.

Minutes 0:00 – 5:00:
6 Banded Strict Ring MU (Video HERE)
30 Double-Unders

Minutes 5:00 – 10:00:
10 Deficit Pushups – Stack 1-2 plates for hands and feet to add 3-5″ to your pushup depth.
10 plank-Ups

Minutes 10:00 – 15:00:
7 Strict Pull-Ups (band as needed to ensure first set is straight)
20 Hollow Rocks (Video HERE)

2. “Towing” Part #1
AMRAP 4:
18 Power Snatches (95/65)
18 Burpee Pull-Ups
Max Calorie Row or bike  in Time Remaining

“Towing” Part 1 –

– Rest 4:00 – 

“Towing” Part #2
AMRAP 4:
15 Power Snatches (115/80)
15 Burpee Pull-Ups
Max Calorie Row or bike in Time Remaining

“Towing” Part 2 –

– Rest 4:00 – 

“Towing” Part #3
AMRAP 4:
12 Power Snatches (135/95)
12 Burpee Pull-Ups
Max Calorie Row or bike in Time Remaining

“Towing” Part 3 –

Each AMRAP 4 is scored separately, with the score for each portion being total calories in the time remaining. Our score is what reads on the rower at the conclusion of the window… do not add the repetitions beforehand to the total.

On the snatches, we are climbing in weight as the repetition schemes decline.
On the first weight, we are looking for a loading that allows for 21 unbroken repetitions when completely fresh.
On the second weight, we are looking for a loading that allows for 18 unbroken repetitions when completely fresh.
On the third weight, we are looking for a loading that allows for 15 unbroken repetitions when completely fresh.
Note that these numbers are just above the repetitions required in each round, but… this does not take into account the fatigue post round one. Challenge ourselves with the weights today, but not at the expense of getting to the rower.

On the Burpee Pull-Ups, aim to jump to a bar that is roughly 6″ above our max reach. We want a jump here, but understanding that each rig is different, we won’t be assigning a specific height. The stimulus here is a burpee into a jump, and if that’s a couple of inches shorter or taller, it fits here.