20200318

ATTENTION:
All classes in the Combat PT area have been cancelled until further notice. The gym will remain open, but no scheduled classes. We will continue to provide programming on this page and encourage you all to come in on your own (maybe with one or two people) and continue on your fitness.
How do we become harder to kill? Stay fit!

 

Warmup:

50 Single Unders (SUs)

25 single leg SUs per side

25 DUs or 5 attempts

Duck walk 30’

Crab walk 30’

10 Iron Cross

10 Scorpion

20 arm circles

20 over and backs

Pull up warm up (On the pull up rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups  )

 

Barbell w/u (With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, squat clean from mid shin, press, push press, push jerk  )

 

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

3@60%,

3@65%,

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Our Clean variation this cycle will be the 3-Position Clean.  One rep consists of a Clean from the ground, followed immediately by a clean from below the knee, finished with a clean at the hang (anywhere above the knee).  Hold onto the bar through the whole rep.  Feel free to drop the bar between reps.  On the last rep of every set, add a Jerk to the end of the rep (remember, this is ONLY for the LAST rep of every set).

WOD:

3 Rounds:

60 Double Unders

30 Pull Ups

15 Deadlifts (245/165)

With the deadlifts being a bit heavier today, if you know you can’t get all 15 in one shot without your form breaking down, aim for manageable chunks.  Suggest you do 5, put the bar down, shake it out, do 5 more, drop the bar, shake it out, then finish the remaining 5.  Don’t let fatigue lead to rounding your back in these.  Keep a tight position even if it takes just a little longer to get through.

 

Scaling Options:

Double Unders -> DUs through 75 rope contacts -> 60 Penguin hops -> 120 Single unders per round

Pull Ups -> Buddha Pull ups

Bar weight -> 225/150 -> 185/130 -> as needed

 

 

Cool Down:

Calf Stretch on rig – 1 Min per side

 

Back Extensions on GHD – 3X12

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