20.11.09 – 20.11.13

Monday 20.11.09

Olympic Weightlifting
On the 2 mins for 30 mins
1 Snatch, pick load

Super Fitness Robot load:
80% or higher of 1RM.

More Likely load:
60% or higher of 1RM.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other.

Tuesday 20.11.10

Gymnastic Skills
Pull-ups: 5×5
Rest as needed between efforts.

Chance to practice different progressions

  • Modifications (try something new)
  • Strict
  • Kipping
  • Butterfly

Work on the highest level possible, your coach will help you figure out which pullup complexity level is appropriate.

Descending Quintet
2 rounds for time of:
35 Wall Balls, 20/14 lbs
30 Pull-ups
25 Box Jumps, 24/20 in
20 Bar Facing Burpees
15 Thrusters, 95/65 lbs

Depending on class size, coach may have you start from the bottom and work up, in order to space everyone out more.

*20min time cap

Super Fitness Robot time:
11:30 or less.

More Likely time:
18:30 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 20.11.11

Gymnastic Skills
Handstand walk for distance: 10 mins

Chance to hone your Handstand skills.

Can you get upside down?
Hold yourself on the wall?
Walk?
Stay in one place?
Handstand pushup?

Practice your weakest part of being upside down

Midline Meatloaf
5 rounds for time of:
20 Dumbbell Deadlifts, 50/35 lbs
10 V-ups
8 Strict Ring Dips

Use dumbbells or use a barbell, 115/75 lbs.

Super Fitness Robot time:
9:30 or less.

More Likely time:
15:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 20.11.12

Linchpin Test 7
4 rounds for time of:
4 Power Cleans, 205/145 lbs
4 Front Squats, 205/145 lbs
4 Shoulder-to-Overheads, 205/145 lbs

We have done this before, try to do the same weight you did before for comparison purposes!

Super Fitness Robot time:
6:00 or less.

More Likely time:
10:00 or less.
(consider scaling if this seems unrealistic)

*20min time cap

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Accessory Work – Do it!
Side Plank 2x 120 secs
Rest as needed between sets.

Accumulate 1-2 mins per side.

Friday 20.11.13

Back Squat
5-5-5-5-5

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

Just here for the beer
7 rounds for time of:
40 Double Unders
7 Hollow Rocks
Handstand Walk, 10 ft
10 Hand Release Push-ups

*15min cap

***Handstand walk must be all 10 feet unbroken. If you come down before 10ft, you must start over.

***Only 2x attempts per round.

Super Fitness Robot time:
9:15 or less.

More Likely time:
14:30 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s