04-19-2024
Activation:
Banded 7's
Hip Band - 10 Reps of Each
Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
5 Inchworms + Push Up
10 Plank or Handstand Scap Retractions
3-5 Reps of Each
1). High Hang Snatch Pull
2). High Hang High Pull
3). High Hang Muscle Snatch
4). Behind the Neck Push Press
5). Snatch Drop (2",4",6")
3x High Hang Power Snatch, Hang Power Snatch, Power Snatch
31:00-59:00
AMRAP 7 Minutes
1000/850m Row (Or Ski)
In remaining time:
Max reps Strict Handstand Push Ups
-rest 3 minutes-
AMRAP 7 Minutes
1000/850m Row (Or Ski)
In remaining time:
Max reps Strict Ring Dips
-rest 3 minutes-
AMRAP 7 Minutes
1000/850m Row (Or Ski)
In remaining time:
Max Dumbbell Bench Press (2x75/50)
TARGET SCORE
SCORE = total reps after the machine (NO machine scoring in the reps)
Target reps each set: 30+
Minimum Reps before scaling each set: 15
STIMULUS and GOALS
How to Pace: STEADY!
Stimulus for each amrap is moderately aggressive, steady intensity into a calculated push pace effort. Start each set with a lengthy Ski (or Row) designed to tax our body, making the gymnastics harder. Being strategic in your rep schemes to avoid muscle failure will be the key to sustaining consistency and a steady workflow.
How it should Feel: PUMP!!!! Aka MUSCULAR ENDURANCE! Find that balance on the erg where you can push, but not at the expense of hindering your ability to work on the gymnastics. We want to have at least 2:30 remaining time for the max reps.
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Handstand Push Ups
-rest 3:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Push Ups
-rest 3:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (2x50/35)
OR
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max reps Dumbbell Push Press (2x35/25)
-rest 3:00-
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max reps elevated Push Ups
-rest 3:00-
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (2x35/25)
2 Rounds
set 1: 8 reps 20% of your 1RM Weighted Ring Dip [does not have to be unbroken but aim for unbroken]
--rest 2 minutes between sets --
set 2: 6 reps @40% of your 1RM Weighted Ring Dip [does not have to be unbroken but aim for unbroken]
--rest 2 minutes between sets --
set 3: 4 reps @50% of your 1RM Weighted Dip [does not have to be unbroken but aim for unbroken]
--rest 2 minutes between sets --
**SCORE = top LOAD in set 3
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
🎈HAPPY BIRTHDAY COACH MONIKA 🎈
16:00-23:00
7 Sets New set every 1:00.
1 Power Snatch Above The Knee + 1 Power Snatch From the Floor @ 70-80% 1RM Power Snatch