Gymnastics Day
Revolving 15 Minute Clock
1. Warm-up & Station Explanation
2. Handstands/Handstand Push ups/Elevated HSPUs/ Parallette HSPUs/Free Standing HSPU/Wall Climbs/Handstand Walking
3. Rope Climbs/Rope Climbs w/ no feet/Weighted Rope Climbs
4. Rings - Push ups/Dips/Handstand Push ups/Muscle-ups
Read below to find out how class will run......
Post what you worked on during class to comments/Logwod.
Carl Paoli explains why hspu should be practiced chest to wall, pt. 1.
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This is somewhat of an open session. The clock will be set and the whole class will move from the first station to the second and so on. The coach(es) will move about, answering questions, but you are expected to have a plan of how you will use each of your 15 minutes.
Everyone is at a different level when it comes to body control so there isn't a set class protocol. For example, some will attempt handstand push ups on parallettes where others will practice getting into a handstand for the very first time. If time is used wisely and we feel most got better at something, we may throw is into the rotation more often. On the other hand, if we walk around and don't practice something, we'll throw it out.
I think this was an awesome idea, it was great to recover from this weeekend and spend sometime on a set of skills that I absolutely need to work on. I would like a monthly work out like this in future programing.
Donohoe is out...
One idea I had to change it a bit would be to save 15 mintues at the end of a class once a week to work specifically on gymnastics exercises. I remember a while back when a bunch of us would play around with handstands every night after the 5:30 class. Handstand walking 13 mats was my PR. Since work gets in the way of doing this after the 6AM class, perhaps building it in to the programming would getmore people involved in getting better at these.
Deadlift - 5/3/1 3X5
230, 269, 300X12 (Only Hit 10 Last Time) - Think that projects my max to 436ish
Snatch - 3 Reps Unbroken On The Min
110, 120, 130, 135, 145, 155, 160, 165... Last Was Pretty Tough
Games Group Metcon But With Rope Climbs :)
2 Rope Climbs (13')
5 Push Presses (115#)
6 Pistols (Alternating)
* Only Had Time for 4 Rounds so push the pace
RD 1 - 2 2/3 + 2 Pistols
RD 2 - 2 2/3
RD 3 - 2 2/3
Rd 4 - 2 2/3
250m Row
10 Burpees
10 ROUNDS (Was estimating a 1:30 average pace so 15:00 Cutoff)
* 14:30 *
- Kept a pretty fast but smooth pace with a 1:45 row most of the time and no significant pauses on any RD of burpees
Gymnastic, Sprints and a Heavy Wod Tomorrow
Thanks to Ricky and Zachr I got my first strict muscle-ups. All I had to do was listen. Who knew?
Rope climbs are getting better; finally started using legs more and not so much just arms (my arms were dead after these though so I know I need to work on this)
I worked on the second part of the muscle up using a box and pulling myself up from having knees on ground and toes on box to lock out position then worked on kipping ring dips. 4 in a row was the most I got, but my shoulders/arms were definitely feeling the effects of everything prior.
I enjoyed this though as these are all areas I need work on.
Congrats on strict muscle ups Greg!