9.15.16

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Best best ever! HyperWear!

Speed Ladder (Alternate-Feet);
A1) In-In-Out-Out; x2, rest 0:15
A2) Ali Shuffle; x1/direction, rest 0:45
x2-4 sets A1-A2
*Priority is accuracy. Only move as fast as you can keep your feet moving in the proper pattern

Plyo;
B) Pogo Jump, MR; 2×8, ret 0:30

C) Box Jump + Depth Jump onto Box; 4×3, rest 1:00
*If the equipment is available, set 4 boxes up in line.
*Vary the heights of the boxes
https://www.youtube.com/watch?v=CCBNe5DcL8c”

Lifts

“Snatch + OHS; 4×2+2@80%

Power Clean from Blocks:
2×2@70% 2×2@75% 3×2@80%”

Snatch complex up to 135 I think. And the cleans up to 175.

Vid of this week’s stuff
https://www.youtube.com/attribution_link?a=hws0Dzxqg3A&u=/watch%3Fv%3DuqmZl_yb8Zs%26feature%3Dem-upload_owner

“Back Squat;
2×3@60% 2×3@70% 2×3@80%”

Went 135 155 175. Felt good. Stronger than a week ago.

Gymnastics

A) 3 x Bar complex – 1 pull over + 2 BMU’s + 5 C2B + 3 BMU’s

D) Accumulate 60sec in ring L-support

“A) 5-7-7-5 – Weighted strict pull ups

D) 3 sets of 5 – Tempo dips; 3sec down + 2sec at bottom + kipping dip out

E) Reverse Tabata – Planche hold on low rings. Rings out, elbows locked, body hollow, shoudlers in front of hands. 6 rounds”

Accessory

“A) Dragon Flags; 3×7

B1) Banded, Pull Aparts; x10-12
B2) Banded, Straight Arm Lat Pull Down; x10-12
x3 sets B1-B2, rest 1:00
*Slow eccentric movement

 

 

“A) SA DB Press + SA OH Squat; 3-4x 8+5/side, rest 1:00

45#. My right arm is stronger! I would do 5-6 of them strict pressing then push press them.

B) Paused, SL Hip Extension; 3-4×6/side, rest 1:00
https://www.youtube.com/watch?v=iLqC49GSiBQ”

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