20210412

Pic courtesy of Vector Shock.  Today we start our new Strength Cycle!!!

Warmup:

200M Run

10 Box step ups

10 Samson Stretch

10 Squat2Stands

5 Box Jumps

10 Kneeling Lat Stretch

3 Wall Walks

On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows.

Barbell Warmup: With an empty bar in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, power clean from mid shin, press, push press, push jerk

S/S/S:

Power Clean + Hang Squat Clean

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

Video courtesy of Johnathan Miller.  We kick it off with our Clean Complex.  For this cycle, our complex will consist of one Power Clean, holding onto the bar and bringing it to the hang position (above the knee) and go into a Hang Squat Clean to equal 1 Rep.  The goal of this is to get you not only used to depending on explosive hip extension to move the weight, but the hang squat clean will force you to get SPEED under the bar to catch it at the bottom of the Clean.  The more effective we get with that piece, the more weight you can move in a Squat Clean (less distance to cover than a Power Clean).  In the Hang Squat Clean, i you find yourself still catching the bar high and then riding it down, drop your %s to where you can get to the bottom of the squat FAST!

WOD:

AMRAP 3:

10 Pull Ups

15 Ab Mat Sit Ups

Max Reps – Box Jumps (24/20)

1 Min Rest

AMRAP 3:

10 Toe2Bar

12 Burpees

Max Reps – Box Jumps (24/20)

1 Min Rest

 

AMRAP 3:

10 HSPUs

15 Jumping Air Squats

Max Reps – Box Jumps (24/20)

 

Score = Total Box Jumps

Lots of Gymnastics work today.  So, for each AMRAP, complete the buy-in (the first two movements), then the remaining time is all Box jumps.  The score at the end of the WOD is total Box Jumps.

 

Scaling Options:

Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

HSPUs -> Pike Push Ups off Box -> Pike Push Ups off ground -> Hand Rel Push Ups

Box Height -> 20/16

 

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Pigeon Pose on box – 1 Min per side

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