Monday 033015

Monday 033015

Workout of the Day

Developmental Progression:

Strict Pull-up- 1 Max Effort Set

 

LIFT:

1RM Power Snatch

1 RM Full Snatch

 

METCON:
8mn AMRAP

6 C2B Pull-ups

12 Ball Slams

 

 

Mobility

Thoracic Spine mobility HERE

Strength

This week marks the end of the Open and the beginning of a new program. Read ahead to find out what Coach Garrett has in store to help us fill in our athletic "holes."

"Developmental progression: follows a gymnastics incremental improvement concept. Every day after the warm up: no exceptions: should run sub 5 minutes
On Monday/Wednesday/Friday: Strict pull up 1 Max effort set +
On Tuesday/Thursday/Saturday: Strict ring dips 1 max effort set+
The first week the athlete will do 1 max effort set every day. If they can do less than three, banded assistance is allowed, but only enough help to allow them to get 5 reps. If they can do more than 5 they need a lighter band.
They most reps on each movement the first week in their baseline (BL)
Even if they have to break it up into multiple sets they must hit their numbers the following weeks
Week 2 BL +2
Week 3 BL +3
Week 4 BL +4
Week 5 BL +5
Week 6 1 Max effort set (re-establish new BL)
Example: athlete in first week does 3 strict pullups on Monday, 4 on Wednesday and 3 on Friday. Baseline is then 4(max for wednesday). When week 2 rolls around they must complete 6 strict pullups M/W/F even if it is two+ sets. Week 3, 7 reps M/W/F. Week 4, 8 reps etc. Ring dips would follow the same system"

7 comments (Add your own)

1. tina degiorgio wrote:
Great stuff!!! I can feel the MU PRs

Sun, March 29, 2015 @ 10:31 PM

2. MRidge wrote:
12 Pull-Ups
205#/205#
6 + 9 Rx'd

Mon, March 30, 2015 @ 8:15 AM

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