Strength and Skill Week of 3/6/17
Skill:
Day 1
10 x 10 Second handstand hold
20 Tuck-up to handstand holds
30 Deficit hand release push-ups
40 Superman pulses
Day 2
5 x20 Second frogstand or crow holds
Accumulate 2min handstand hold (n2w)
2 x 30 handstand shifts b2w (back to wall)
4 min tabata hollow rocks
Day 3
5 rounds for quality
Accumulate 1 min handstand (least support possible)
10 Strict barbell presses @ 65% bodyweight
10 Hollow to superman rocks
Max distance hollow body slides (use sliders from rear cubbies under feet)
Note: The next 4 weeks will be handstand development. Identify your level of proficiency and execute the drills along this continuum: 2 feet on a box, 1 foot on box (1 leg extended), back to wall (b2w), nose to wall (n2w), freestanding.
Strength:
See day 3 of barbell and Olympic lifting
Olympic Weightlifting 03-06-17
Olympic Weightlifting 03-06-17
Tuesday
Snatch Lift Off + Snatch Pull + Snatch
Power Clean and Jerk
Sunday
Max Hang Snatch
Max Hang Clean
Day Three
Power Snatch
Clean Pull + Clean + Squat + Jerk
Rock Your Body 03-06-17
Rock Your Body 03-06-17
Team Stays Together
Stations With a Pacer
Double Unders
Box Jumps
Hurdles
Bike Sprints
Slam Balls
Workout of the Day 03-05-17
Workout of the Day 03-05-17
5 Rounds Not For Time
10 Back Squats (Heavy)
100 Meter Sled Drag (Heavy)
Please Post Results to TRIIB.
Workout of the Day 03-04-17
Workout of the Day 03-04-17
Teams of 3:
200 Double Unders
150 Thrusters 65/45#
100 Ring Dips
150 Double Unders
100 Thrusters
50 Ring Dips
100 Double Unders
50 Thrusters
25 Ring Dips
Please Post Results to TRIIB.
Workout of the Day 03-03-17
Workout of the Day 03-03-17
Open Workout 17.2
12 AMRAP
2 Rounds of:
50-Ft. weighted walking lunge 50/35#
16 Toes-to-bars
8 Power cleans
Then, 2 rounds of:
50-Ft. weighted walking lunge
16 Bar muscle-ups
8 Power cleans
Continue alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Please Post Results to TRIIB.
Workout of the Day 03-02-17
Workout of the Day 03-02-17
Strength
Pause Back Squat, 3 Second Hold
6 x 4
Conditioning
2-3 Rounds
500 Meter Row
30 Kettlebell Swings 1.5/1
30 Sit-Ups
Please Post Results to TRIIB.