WEDNESDAY, FEBRUARY 12TH

A) NOTES ABOUT TODAY’S TRAINING

– What the client needs to know:
Today’s skill work should be the same as last week – work on reinforcing good technique – this should NOT be hard. Our conditioning work, on the other hand, is a tough workout with one person working at a time – we want people to split work evenly. Loading should be light for power snatches and sets of 7-10 should be possible with touch n go reps. This is an aerobic power style pace where 80% should reasonable as there is built-in rest.
– What the coach needs to know:
Week 2 of our gymnastics skill work – remember this should allow you to coach people and for them to start seeing improvement and this should NOT cause excessive fatigue. Our conditioning pieces is done with a partner today – loading should be light for the power snatches and people should be capable of knocking out sets of 7-10 reps.

B) WARM-UP (3:00 – 15:00)

Partner Abmat Pizza Game:
*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.
*Note: The wheelbarrow will serve as a core/shoulder warm-up =)

C) STRENGTH (20:00 – 40:00)

EMOM 10min – Push up & Hollow Rock

COMPLETE 15 REPS EMOM, Alternating between the two.

Min 0-1 Push up, Min 1-2 Hollow rock, Etc..

Repetition Effort Method

Goal: Perfect form, working on muscle endurance.

*Push up Options

-Push up to Box, Banded Push up, Push up (from toes), Hand Release Push up, Handstand Push up (kipping or strict)

*Hollow Rock Options

-knees tucked, Body weight, Weighted

D) CONDITIONING (40:00 – 60:00)

AMRAP 20 w. a partner:
50 Lateral Burpees
100 Double Unders
50 Power Snatch (95, 65)
– Goal: Have fun & work with someone. Barbell loading should be light. One person works – split evenly

L3: (75, 55)
L2: (65, 45)
L1: (55, 35) (Regular Burpees)

E) EXTRA CREDIT (AFTER CLASS)

L-Sit Hold: 4 Intervals of 10s – 20s on/40s off.
Then,
Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)