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3 Moves That Break Through Strongman Sticking Points

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Saturday

Barbell Club

A. EMOM 7 mins:
High Hang Power Snatch, build to a heavy single


B. 2 Pulls + 1 Snatch, 7×1@70%


C. Snatch Balance, build up to 85% SN


D. Back Squat 5-5-5-5

Structure

16 Rounds for Time:
10 D-Ball Clean
10 SB Front Squat
10 SB Push Press
100m Sprint


(*Work with Partner and Alt. rounds)

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

4 Drills You Can Do To Get Stronger and Better at Handstands

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Wednesday

Gymnastics

Skills:
HSPU
T2B


Practice:
8 minutes of practice:
– Strict T2B
*:30 sec of work/:30 sec of rest*
– :30 sec triangle kickback

Structure

 Strength
7 Sets:
A1. Sanfbag toss x 5
A2. Sumo deadlift x 5
*flow, no rest between sets*


Conditioning
200m sprint
15 KB deadlift
10 power wall balls
*rest 90 seconds x 5*

Today’s Link – 4 Drills You Can Do To Get Stronger and Better at Handstands

The 4 Principles of Great Technique

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Tuesday

Barbell Club

A. No Contact Muscle-Snatch 5-5-5-5-5


B. EMOM 7 mins:
2 No hook, no feet power snatches@70%


C. EMOM 7 mins:
1 Snatch + 5 OHS@70%


D. Snatch Pull 5×5@85%

Endurance

 A. Every 2 min for 10 min:
Row 250m (building across 5 sets)


B. Every 5 min for 15 min:
Row 600m (hold 10s slower than fastest 250m)


C. Every 90s for 9 min:
15s Max Effort AB

Today’s Link – The 4 Principles of Great Technique

Why Lifters Have Healthier Hearts Than Runners

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Saturday

Barbell Club

A. Push Jerk 5-5-5-5-5


B. 3 Position Power Clean, 5×1@70%


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


D. CG Deadlift 5-5-5-5-5

Structure

“THE STRUCTURE HUNDREDS”
For Time:
Teams of 2
100 Slam Ball
(Partner Max KB Hold)
100 KB Deadlifts
(Partner Max AB Cals)
100 SB Press
(Partner Max Sec 4-Point Plank)
100 SB Squat
(Partner Alt. Box Step Ups)
200m SB Carry
(100m each)
 

Today’s Link – Why Lifters Have Healthier Hearts Than Runners

The 3 Most Important Hand Positions For Successful Handstand Work

By: 0

Wednesday

Gymnastics

Skills:
HSPU
T2B


Practice:
8 minutes of practice:
– Strict T2B
*:30 sec of work/:30 sec of rest*
– :30 sec triangle kickback

Structure

Strength:
Complete 5 Sets…
A1. 200ft. OH SB Carry
A2. :30 P-Bar Hold
*Rest :30sec between sets*


Conditioning:
AMRAP 6 MIN
5 Strict Pull-Ups
20 OH Plate Lunges, Alt.
*Rest 3 Mins*


AMRAP 6 MIN
50ft. Sled Sprint
*Rest 3 Mins*


AMRAP 6 MIN
1 Push-Up + 2 Plank K2E
2 Push-Up + 4 Plank K2E
3 Push-Up + 6 Plank K2E
4 Push-Up + 8 Plank K2E
5 Push-Up + 10 Plank K2E
*After each full round completed…10 Slam Balls*

Today’s Link – The 3 Most Important Hand Positions For Successful Handstand Work