Category: Standard RX

Snatch Balance 3-2-1-1-1 & 3 RFT: Runs, Kettlebell Swings and Overhead Squats

Snatch Balance 3-2-1-1-1

Snatch Balance 3-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

3 RFT: Runs, Kettlebell Swings and Overhead Squats

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
15 Overhead Squats (95#/65#)

BTWB
Photo by @robcwilson
If you have trouble maintaining a strong overhead position be sure to spend time prior to and after the workout working on mobility and flexibility in your shoulders, chest, back, hips flexors, and ankles. There are plenty of stretches and accessory work your coaches can show you but you will have to do it regularly to see improvement.
The Snatch Balance
Overhead Squat Development With Pat Sherwood

Results

Results cont

Shoulder Press 3-3-3 & Chipper: Handstand Push Ups, Toes To Bars, Run, Push Press, and Double Unders

Shoulder Press 3-3-3

Shoulder Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Chipper: Handstand Push Ups, Toes To Bars, Run, Push Press, and Double Unders

For time:
25 Handstand Push Ups
50 Toes To Bars
Run 800m
75 Push Press (75/55#)
150 Double Unders

BTWB

Photo by @robcwilson

Results
Results cont

Back Squat 5-5-5 & 10 RFT: Strict Pull-ups, Medicine Ball Cleans and Push-ups

Back Squat 5-5-5

Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

10 RFT: Strict Pull-ups, Medicine Ball Cleans and Push-ups

10 rounds for time of:
3 Strict Pull-ups
6 Medicine Ball Cleans (20#/14#)
9 Push-ups

BTWB

Gymnastics Practice: Muscle-ups, Handstand Walks & 3 RFT: Dumbbell Clean & Jerks and Runs

Gymnastics Practice: Muscle-ups, Handstand Walks

NOT For time:
10 Muscle-ups
Handstand Walk 20m
10 Bar Muscle-ups
Handstand Walk 20m
10 Muscle-ups
* Scale to MU progressions/practice, strict pull-ups and dips. For HS Walk scale to HS freestanding holds or 60 sec holds against wall. Intent is for structured and sequential gymnastic skill work.

BTWB

3 RFT: Dumbbell Clean & Jerks and Runs

3 rounds for time of:
15 Dumbbell Clean & Jerks (50#/35#)
Run 200m
* Do not drop DB’s

BTWB
Photo by @robcwilson
Gymnastic practice today covered multiple skills with some new challenges. For those working up to them focus on the basics, progressions, and strict pull/push/hold positions. Practice these regularly.
Muscle Memory for the Muscle-Up

The Handstand Walk

Results

Results cont

Lifting: 1 Squat Snatch + 1 Overhead Squat & AMRAP 12 mins: Overhead Squats, Toes-to-bars and Handstand Push-ups

Lifting: 1 Squat Snatch + 1 Overhead Squat

Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set
* 1 snatch + 1 OHS complex

BTWB

AMRAP 12 mins: Overhead Squats, Toes-to-bars and Handstand Push-ups

Complete as many rounds as possible in 12 mins of:
10 Overhead Squats (95#/65#)
8 Toes-to-bars
6 Handstand Push-ups

BTWB
Photo by @robcwilson
Regionals are coming next month!
One Spot to Rule Them All
Update Show: AGOQ Teen Recap

Results

Results cont

Lifting: Bench Press and Bent Over Barbell Rows & 3 RFT: Rows, Push-ups, Double Unders and Rest

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 8-8-8, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set

BTWB

3 RFT: Rows, Push-ups, Double Unders and Rest

3 rounds for time of:
Row 500m
20 Push-up (hand release)
40 Double Unders
Rest 2 mins

BTWB
Photo by @robcwilson

Results

Results cont