Gymnastics
Hollow/arch positions review
Skills
Beat swing + kipping
Pull ups
Bar muscle ups
Ring muscle ups
Not for time:
30 pull ups/ bar or ring muscle ups
Note: Work on developing strength, consistency and muscle memory. These are physical skills that needs practice, there’s no amount of cueing, tips or tricks that will outdo hard work. Get on the bar or rings and fail, fail over and over until you get it. Simple as that. The most important part in all this is, enjoy the process. Failing not in the sense of failure but in the sense of learning and getting better. Failing is a critical component of improving
Conditionning
Accumulate:
1min of handstand hold
1min hollow hold
1min of hanging (on a pull up bar)
1min of ring support hold
Weightlifting
Snatch and clean and jerk video analysis
Snatch
1-1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1-1
Note: Try to make each rep between 60-80% of you max so we can take a good video of your technique and critique it. We’ll also look at the bar path. The goal is to identify at least one thing to work on for everyone.
Front squat
5-5-5-5-5
Firebreathers
“COE”
10 rounds for time:
10 thrusters 95/65
10 ring push ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
