Push Press – 5, 5, 3, 3, 3, 2, 2, 1, 1, 1, 1

Coach’s notes:

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WOD:

Clean and Jerk – 1, 1, 1, 1, 1, 1, 1, 1

Compare to Sunday, August 2, 2015

TT WOD – Off Season:

Complete all sets for time:

A.  80 Sledge hammer strikes, 40 per side.

B.  D-ball carry – Carry 40 feet, then drop and perform ground to over alternating shoulder X 2, repeating 5 times. 10 total over shoulder and 200 feet total.

C.  200m carry – 35#/25# plate in each hand, pinch grip only.

D.  Kettlebell press – maximum weight for 20 reps.

E.  Medicine ball toss for max distance.

Coach’s notes:

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A.  Hang Power Clean – 2, 2, 2, 2, 2, 2

Compare to Monday, October 28, 2013

B.  Power Clean – 1, 1, 1, 1, 1, 1, 1

Compare to Sunday, April 20, 2014

Coach’s notes:

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WOD:

A. OHS – 5, 5, 5, 5, 5

B.  Snatch Balance – 2, 2, 2, 1, 1, 1, 1

TT WOD – Gymnastics:

A1.  Handstand Walk – As Far As Possible X 5 sets, rest 90-120s

Notes:  Scales and progressions = partner spotted freestanding holds and walks, if position is maintained, walks into wall, walks with feet on box, progress feet and hips higher.  If 50 feet is in your wheelhouse add obstacle challenges.

A2.  Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups –10-12 reps X 5 sets, rest 90-120s

Notes:  If you do not yet have strict chin over bar pull-ups continue to work on strict (banded) pull-ups.  If you have strict X 3 reps, progress to kipping.

B1.  Seated Reverse Dumbbell Fly – 10-12 reps @ 3011 X 3 sets, rest 60-90s

B2.  Paused Kettlebell Swings – 10-12 reps X 3 sets, rest 60-90s

Notes:  Pause 3s at the top each rep.

If tonight is your last day with TT Gymnastics, then take the class to challenge and play with your new found skills.

Coach’s notes:

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