Connectivity: 1) 3 attempts to find a max distance Handstand Walk. Limit yourself to only three kick-ups.
BBG:
1) Max Snatch 2) Max CJ
Strength:
3) 3RM FS
Conditioning:
4) 10” AMRAP:
1 Rope Climb 10 HSPU (deficit if possible) 20 Dubs
150724: Strong is King
Connectivity: 1) 3X12 Arch/hollow rolls 2) 3X8 Hips to rings 3) 1X10 Floor Levers + 10 second descent
Competition:
1) 3X3 Snatch from Power position, with heavy working weight 2) 3X2 Clean from PP, no jerks
Strength:
1) BS: 1X5@60, 1X5@65, 1X5@70, 1X5@75
2A) FS: 1X5@60, 65, 2X5@70 2B) 4X5 Tempo Close-grip bench, 33X0 tempo
3A) 3XME Strict supinated C2B PU (competition on rings with false grip) 3B) 3X8 Good Mornings
150722: A Chipper for Time
Connectivity: 1) 4X:20 Deep Couch Stretch 2) 1X10 Shoulder Passes 3) 3X 20sec Chin/toes, 20sec HS Shrug, 20 reps Shoulder taps, 20 reps Hip Taps
Notes: Break up the hip taps and shoulder taps as needed to complete the set.
BBG:
1) 10” to find a 3RM Power Snatch 2) 10" to find a 3RM Power Clean 3) 10" to find a 3RM Jerk
Strength:
Competition team only. Get to class early and get a head-start so that you can complete the chipper with the rest of class.
4A) 4X5 Clean RDL + 5 Clean pulls from Power Position 4B) 4X5 Bent-over row
Conditioning:
5) For time:
20 Push-press @ 40-50% of 1RM Jerk 12 muscle-ups 20 BB Walking lunge steps (front rack) 20 Push-Jerks 9 Muscle-ups 20 BB WL 20 Split Jerks 6 Muscle-ups 20 BB WL
Notes: If you cannot perform muscle-ups, perform chest-to-bar pull-ups or pull-ups instead. Weights for shoulder to overhead movements and walking lunges are the same.
150721: 3-Position Clean and Jerk
Connectivity: 1) 4X:20/:20off Seated Pike Stretch with Flat back 2) 2X1" Front Box Hold 3) 2X1" Back Box Hold 4) 2X:30 inverted hollow hold, or 2X8 Floor levers with 10 sec descent
BBG:
1) 12" to find a 1RM 3-position Clean + 1 Jerk
Competition: 3X1@90-95% of #1
Strength:
2) BS: 1X5@60, 1X5@65, 1X5@70, 1X5@75 3) FS: 1X5@60, 65, 2X5@70
Conditioning:
4) 3 rounds: 1” ME C2BPU 3” ME Sled pull, down and back 50’
150720: Skills and Drills
Connectivity: 1) Box Shoulder Stretch 4X:20/:20off
2) 3X1:00 Chin/toes HS Hold, rest as needed between efforts
3) Spend 5-10 minutes on performing hip taps with the chin and toes touching the wall. Practice perfect reps, and string reps together swiftly and smoothly. Avoid looking at your hands.
BBG:
1) 12 minutes to establish a 1RM 3-position Snatch (Floor, Hang, Power Position)
Competition: 3X1@90-95% of #1, after finding max
Strength:
2A) 4X5 Snatch Grip RDL + 5 Snatch high pulls
2B) 4X5 BN Push-press
Conditioning:
3) 5 rounds, each for time:
Run 200m
14 Lateral Jumps
7 Unbroken Hang Power Cleans @ (175/120, or 60%-70& of 1RM Clean)
rest 1:1
Skills and Drills:
The bar muscle-up, or BMU, is a fun and challenging movement. Even after acquiring proficiency with ring muscle-ups, the bar muscle-up may be elusive for some athletes to acquire. With the rings, an athlete has less of on obstacle through the transition. With the bar muscle-up, an athlete must learn to move around the bar.
Below are three informative videos by Carl Paoli that are worth viewing if you are interested in acquiring your first bar muscle-up. The prerequisite strength is a chest-to-bar pull-up with the elbows close to the body and a "hip-to-bar"––the rest is body control. By moving from a horizontal, arched position with the bar at the hips and the head above the feet, then piking and dropping the feet, we create the rotation necessary to get around the bar. Confusing, right?––No way! it's as easy as doing a sit-up!
Check out the videos and perform these drills before or after class, then try a bar muscle-up if you have the prerequisites. Even if you lack the prerequisite strength to do a hip-to-bar, the videos provide drills that you may perform to acquire a hip-to-bar and later a bar muscle-up.
The low-bar or the dip bars at The Park (at The Ark) would be a perfect place to practice. You can stack a couple of tires and use them as Carl uses the weighted box in his video. Watch the videos, practice the drills, and your first BMU will be just around the corner!
Bar Muscle-up Part 1:
[embed]https://youtu.be/ObtovY6AQso[/embed]
.
Bar Muscle-up Part 2:
[embed]https://youtu.be/mMZMk7S2oTw[/embed]
.
Bar Muscle-up Part 3:
[embed]https://youtu.be/vHkGJP0Wdfw[/embed]
150718: Max Out Saturday
BBG: 1) 1RM Snatch
2) 1RM CJ
Strength:
3) 3RM FS
Conditioning:
4) For time:
21-15-9
Thrusters (95/65)
Lateral Burpees over bar
Crush Games Team Training:
1) Do your barbell work as planned
2) As a team, complete:
18 rope climbs for time
Notes: If all three team members are present, do 18. Perform 12 reps total if only two are present. Partition rope climbs evenly.
3) 4 rounds, each for time:
25' OHWL with Axle bar at 100lbs
25' Handstand Walk
Notes: One team-member completes a round while the others watch and rest.
150717: Light Squats
Connectivity: 1) Tabata Hollow holds
2) Tabata Arch holds
3) 1X10 Floor Levers + 10 second descent
Competition:
You'll need to arrive at least 30 minutes early to complete this work. 45 minutes is ideal.
1) 10" to find a Snatch 2RM from hang + 1 from floor, repeat max for three sets
2) 10" to find a Hang CJ 2RM + 1 CJ, repeat max for three sets
Strength:
3) BS: 1X5@65, 3X5@75
4A) FS: 4X5@65
4B) 4X5 Tempo Close-grip Bench 33x0 tempo
5A) 3X8 Weighted Pull-up
5B) 3X8 Good Mornings
150715:
Connectivity: 1) 4X:20 Deep Couch Stretch
We'll be doing the couch stretch in class, the rest may be performed at any time, before or after class:
2) 1X10 Shoulder Passes
3) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 20 Hip Taps
BBG:
1) 12 minutes to a 3 position Power Snatch, (floor, 2”, hang)
2) 12 minutes to a 3-position Power Clean, same as above
3) 12 minutes to a near maximal Jerk triple
Strength:
4A) 4X3 Tempo Clean pull (5 second descent)@100%
4B) 4X6 BN Snatch grip strict press
Conditioning:
Optional, to be performed after class:
For time:
100 Dubs
50 HSPU
800m run
50 Ring Dips
100 Dubs
150714: 2RM Hang CJ
Connectivity: 1) 4X:20/:20off Seated Pike Stretch with Flat back
2) 2X25’ Inch-worm with long 3 second count at top and bottom
3) 2X:30 inverted hollow hold, or 2X8 Floor levers with 10 sec descent
4) 3X:40/:20off Arch hold
BBG:
1) 12 to find a 2RM Hang Clean and Jerk
Competition: Perform 3X2@95% of 2RM
Strength:
2) BS: 1X5@60, 1X3@70, 1X2@80, 1X2@90, 1X1@95
3) FS: 1X5@65, 1X4@75, 80, 85
Conditioning:
Due to time constraints, you will have two choices:
4) 4 rounds, each for time:
Run 400m
20 burpee box jumps
Rest 1:1
or...
100 Burpee Box Jumps for time
150713: Get to Work
Connectivity: To be performed before class:
1) Box Shoulder Stretch, 4X:20/:20off
2) 2X1:00 Chin/toes HS Hold, rest as needed between efforts
3) Spend 5-10 minutes on holding a handstand
BBG:
1) 12 minutes to find a 3RM Hang Snatch
Competition only: 3X1@90-95% after finding max
Strength:
3A) 4X5 Snatch High-pull from Power Position@80-85% of 1RM Snatch
3B) Tempo Bent over row, 5 sec descent
Conditioning:
4) For reps:
1:00 AMRAP:
ME Muscle-ups or C2BPU
3:00 AMRAP:
9 Shoulder to overhead (115/95)
12 TTB
1:00 AMRAP:
ME MU or C2BPU
3:00 AMRAP:
9 STO
12 TTB
Then, no rest:
6” to establish a 3RM Split Jerk
Racks may not be used for this piece. STO's and 3RM Jerks start from the floor.