This week we start our Cycle 1 programming for the 2017 – 18 calendar year. The closer you follow it, and the more diligent you stay, the better your results will be. Do not cherry pick. If you see something you don’t want to do consider it a challenge! This cycle will be all about building up a base of strength in both the lifts and gymnastic movements. This year special attention will be focused on improving your mid-line stability, high rep double unders, and max strength particularly in the Snatch and Overhead movements. Should be a fun year and as always the plan will evolve as we go. See you in the gym!
Fitness – Strength – Community
WARM UP:
50 Singles Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
10 Y’s, T’s & W’s
10 Reverse Fly’s
Then:
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Snatch Extension
10 Snatch Pulls
10 OHS
Then:
Mobility
SKILL:
EMOM 6
ODD: 35 Double Unders
*If not good at DU. Please practice during this minute.
EVEN:
ADV= 5 Tempo HSPU 3 Sec. Negative w/ a 2 hold at the top
INT=3 Wall Facing HSPU w/ a 3 Sec. Negative
BEG= 8 Box Piked HSPU w/ a 3 Sec. Negative
LIFT:
Snatch Complex
(1st Pull to High Hang Position, hold for 2 sec. then Full Snatch)
3 @ 55%
3 @ 60%
2 x 3 @ 65%
*Work on 1st pull positioning and extension through the 2nd pull.
WOD:
“YOU GO GLEN COCO!”
AMRAP 4
10 G2O (95/65) (75/55) (65/45) (45/25)
20 Double Unders (40 Singles)
Rest 1 Min.
AMRAP 4
10 OHS
10 Bar Facing Burpees
Rest 1 Min.
AMRAP 4
1-2-3-4-5-Etc.
DL (With Snatch Weight)
HSPU
*Adv = Strict HSPU
**Sub. Box Piked HSPU accordingly as needed.
POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls
