Tuesday, November 26

November 28, 2019

 

"Silverback" Week 2:
- - - - - - - - - - - - - - - -
Three parts to our training day:
1. Strict Gymnastics
2. Power Clean Technique
3. Conditioning - "Snack Bar"

10 Minutes For Quality
30 Seconds Superman Hold
250 Meter Row
20 AbMat Sit-ups
15 Air Squats
10 Push-ups
5 Strict Pull-ups

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

3-Pause Power Clean + Power Clean (On the 2:00 x 5 Sets:)

1 Complex (2 Reps)

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position
3rd Pause (2 Seconds): Catch Position

Set 1: 57%
Set 2: 60%
Sets 3-5: 63%

STIMULUS
This power clean complex includes 2 reps: 1 with three pauses and 1 with no pauses
These pauses help you dial in the technique "checkpoints" of the power clean
On the first rep, we'll pause for 2 seconds at 3 different positions
Just Below the Knee
Jumping Position (The Pockets)
The Catch (With the Bar in the Front Rack)
On the second rep, we'll power clean the weight without pausing at any of those positions
Rounds begin on the 0:00 - 2:00 - 4:00 - 6:00 - 8:00
You'll complete these sets between 57-63% of your 1RM Power Clean

 

Snack Bar (Time)

3 Rounds:
400 Meter Run
10 Power Cleans (155/105)
500/400 Meter Row
10 Push Jerks (155/105)

Rx+ 205/145

Moving two moderate weight barbells in this 3-round workout
We'll choose our weight based on the Push Jerk - which will likely be the limiting factor
This should be a load that is challenging, but one that you can complete in 1-2 sets during the workout
Expect the workout to take somewhere between 14-18 minutes to complete

 

**EXTRA**

 

Metcon (Time)

0:00 - 5:00
Handstand Floater Practice

5:00 - 10:00
3 Strict Chest to Bar Pull-ups
3 Deadstop Strict Handstand Push-ups

10:00 - 15:00
5 Strict Toes to Bar
10 Pausing Hip Extensions

15:00 - 20:00
3 Inchworms
3 Pausing Ring Rows

STIMULUS
20 minutes on the clock for today's strict gymnastics practice
Within each window, move back and forth through the work AMRAP style - but for quality of movement over speed
See below for further info on each movements:
Handstand Floaters:
Strict Chest to Bar Pull-ups: Find a Rep Scheme or Band That Allows For Unbroken Sets and Chest Contact
Deadstop Strict Handstand Push-ups: Pause For 1-2 Seconds at Bottom of Each Rep
Strict Toes to Bar: Go As High as Possible & Control the Legs Down to Prevent Any Swinging
**Pausing Hip Extensions: **Pause for 2-3 Seconds at the Top of Each Rep
Inchworms
**Pausing Ring Row: **Pause for 2-3 Seconds at the Top of Each Rep

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