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10 Short Daily Drills To Combat Back Pain

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Wednesday

Gymnastics

 Skills:
HSPU
T2B
Practice:
8 minutes of practice:
5 L-Push-ups
:30 sec hollow hold/:30 sec arch hold

Structure

Strength:
10 Rounds:
5 SB Cleans
5 Tuck Jumps
*No rest between rounds. Just flow from station to station*
**Be as explosive as possible on tuck jumps**


Conditioning:
“Structure Jackie”
2k AB
50 D-Ball Thrusters
30 Supinated KB Rows 

Today’s Link – 10 Short Daily Drills to Combat Back Pain

3 Moves that Break Through Strongman Sticking Points

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Monday

Structure

Strength:
10 Rounds:
5 Power Wall Balls
5 Barbell Rollouts
*No rest between rounds*
**Take your time on the rollouts**
***Try to hit the ceiling on the power wall balls***


Conditioning:
EMOM 10 Mins:
5 Sandbag Squats
5 DB Shrug Pulls


Cashout:
400m Sandbag Carry
*Try to go UNBROKEN!*

Today’s Link – 3 Moves That Break Through Strongman Sticking Points

A Call To Action For CrossFitters: The Prioritization Of Gymnastics Movements And Standards

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Wednesday

Gymnastics

Skills:
Ring Muscle-Ups
Double Unders

Practice:
4 minutes:
2 Banded Muscle-Ups
4 minutes of practice:
Double-Under Ladder 10/20/30/40….

Structure

Strength:
7 sets of:
SB Squat x10
100ft. Max DIstance Broad Jumps
*Rest 30s after each round*


Conditioning:
15 Slam Balls
10 Jumping Air Squats
2 Sled Sprint
*Rest 2 Min x 5*

 

Today’s Link – A Call to Action for CrossFitters: The Prioritization of Gymnastics Movements and Standards

The Ultimate Tool for Going Faster While Doing Less on the Rowing Machine

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Tuesday

Barbell Club

A. BN Jerk, 5-5-5-5-5


B. 5 High Hang Power Snatches + 1 High Hang Snatch@60%PS


C. EMOM 7 mins:
2 No hook, no feet Snatches@65%


D. Back Squat, 4×5@60% 

Endurance

 A. Every 2 min for 12 min:
Run 200m (build over 6 sets)

B. Every 3 min for 18 min:
Run 400m (hold within 5s over 6 sets)

Today’s Link – The Ultimate Tool For Going Faster While Doing Less on the Rowing Machine

The 3 Most Brutal Strongman Training Sessions I’ve Ever Seen

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Saturday

Barbell Club

A. Split Jerk 4×3@70%


B. 3 Position Power Clean, 5×1@70%


C. Every 2 mins for 10 mins:
2 Clean Pulls + 2 Hang Power Cleanss + 2 Front Squats + 2 Push Jerks


D. CG Deadlift 5-5-5-5-5
 

Structure

 Warm-Up:
400m Sandbag Carry! 🙂


Conditioning:
STRUCTURE DECK OF CARDS!
Teams of 2 or 3
Spades = SB Squat
Clubs = Slam Ball
Diamonds = AB Cals
Hearts = SB Clean
Joker = Sled Sprint 100ft.
*Everyone on team must complete the reps!*

Today’s Link – The 3 Most Brutal Strongman Training Sessions I Have Ever Seen