7/19/2014
10 minute clock:
Run 1 mile
+
Find a 1RM Deadlift
*make sure you have a thorough DL warmup as you'll probably only have 1-2 attempts here*
- rest 30 minutes -
For time:
15 Muscle Ups
150 Double Unders
20 Squat Cleans 225/135
150 Double Unders
15 Muscle Ups
*30 minute cap*
*Make sure you rest the full 30 minutes before WOD 2*
*sub 15 C2B Pull-Ups + 15 Ring Dips for the Muscle Ups*
Run 1 mile
+
Find a 1RM Deadlift
*make sure you have a thorough DL warmup as you'll probably only have 1-2 attempts here*
- rest 30 minutes -
For time:
15 Muscle Ups
150 Double Unders
20 Squat Cleans 225/135
150 Double Unders
15 Muscle Ups
*30 minute cap*
*Make sure you rest the full 30 minutes before WOD 2*
*sub 15 C2B Pull-Ups + 15 Ring Dips for the Muscle Ups*
7/18/2014
A. Back Squat @ 32X1 4, 4, 4, 4, 4 rest 2 minutes *heavier than week 2*
B. Snatch - 5 singles @ 80%, 5 singles @ 65%
C. Clean & Jerk - 5 singles @ 80%, 5 singles @ 65%
+
Skill Practice:
20-30 minutes (practice any gymnastics skill movements here)
B. Snatch - 5 singles @ 80%, 5 singles @ 65%
C. Clean & Jerk - 5 singles @ 80%, 5 singles @ 65%
+
Skill Practice:
20-30 minutes (practice any gymnastics skill movements here)
Pros & Cons
Hey guys so as we are midway through week 6, and half way through phase 1 I wanted to get some feedback (negative & positive) as to what you guys think thus far. Please comment on what you think has been good about the program for you and what you feel is missing. Please keep in mind Phase 1 is a strength phase.
Thanks,
CG
7/16/2014
OFF
or
Active Recovery - 30 minute row, bike, jog + 30 minutes of mobility
Note to Followers:
I've been following the CrossFit Milford Competition Gymnastics Program written by Dave Durante - it's setup for 3x per week - Monday, Wednesday, Saturday. The workouts take anywhere from 30-60 minutes as the focus is quality. I've been doing it for 4 weeks and although a large time commitment my UB pressing gymnastics strength has improved drastically. If anyone is interested in adding this in let me know and I'll add to the blog. Also, only 4 out of 20 slots are taken for the athletes camp. Don't be cheap - investing in yourself is never something that should be taken lightly. You guys buy new gears and shoes, save some money and learn some new techniques from awesome coaches.
or
Active Recovery - 30 minute row, bike, jog + 30 minutes of mobility
Note to Followers:
I've been following the CrossFit Milford Competition Gymnastics Program written by Dave Durante - it's setup for 3x per week - Monday, Wednesday, Saturday. The workouts take anywhere from 30-60 minutes as the focus is quality. I've been doing it for 4 weeks and although a large time commitment my UB pressing gymnastics strength has improved drastically. If anyone is interested in adding this in let me know and I'll add to the blog. Also, only 4 out of 20 slots are taken for the athletes camp. Don't be cheap - investing in yourself is never something that should be taken lightly. You guys buy new gears and shoes, save some money and learn some new techniques from awesome coaches.
7/15/2014
A1. Push Press - 4, 4, 4, 4 (heavier than week 2)
A2. Strict Weighted Pull-Ups 4 x 3-4 reps (heavier than last week) rest 2 minutes
B. Snatch Pull to Knee - 2, 2, 2, 2 rest as needed *heavier than week 3*
C. Hang Snatch - 2, 2, 2, 2, 2, 2, 2 *heavier than week 3* building rest as needed
D. Overhead Squat 3 x 3 reps @ 2511 rest 2 minutes *heavier than last week*
E. Accumulate 3 minutes in Hollow Hold Position
*coaches notes*
If you don't have strict pull-ups obviously do not add weight
OHS tempo - 2 seconds descent, 5 second pause at bottom, 1 second to stand, 1 second reset
intended to help with unstable OHS position
A2. Strict Weighted Pull-Ups 4 x 3-4 reps (heavier than last week) rest 2 minutes
B. Snatch Pull to Knee - 2, 2, 2, 2 rest as needed *heavier than week 3*
C. Hang Snatch - 2, 2, 2, 2, 2, 2, 2 *heavier than week 3* building rest as needed
D. Overhead Squat 3 x 3 reps @ 2511 rest 2 minutes *heavier than last week*
E. Accumulate 3 minutes in Hollow Hold Position
*coaches notes*
If you don't have strict pull-ups obviously do not add weight
OHS tempo - 2 seconds descent, 5 second pause at bottom, 1 second to stand, 1 second reset
intended to help with unstable OHS position
7/14/2014
A1. Front Squat @32X1 4, 4, 4, 4, 4 *heavier than week 2*
A2. Strict HSPU - 5 x 10-12 rest 2 minutes (Girls 4-6)
B. Clean Pull - 3, 3, 3, 3 rest 2 minutes *heavier than last week*
C. Hang Cleans - 4, 4, 4, 4 rest as need *heavier than week 2*
D. Weighted Back Extensions - 4 x 12 rest 60 seconds
+
10-15 minutes of - HS, HSW, HS Hold, Muscle Up practice
A2. Strict HSPU - 5 x 10-12 rest 2 minutes (Girls 4-6)
B. Clean Pull - 3, 3, 3, 3 rest 2 minutes *heavier than last week*
C. Hang Cleans - 4, 4, 4, 4 rest as need *heavier than week 2*
D. Weighted Back Extensions - 4 x 12 rest 60 seconds
+
10-15 minutes of - HS, HSW, HS Hold, Muscle Up practice
Subscribe to:
Posts (Atom)