The month of July we will begin a pulling and pressing phase in strength. These will be done on Monday and Thursday each week. You will also see our gymnastics practice on Tues/Thr of each week. Here we'll improve primarily on body control on the bar, rings, and in HSPU. Tuesdays will also hold our growth hormone or lactate threshold training. Wednesdays will be squat maintenance and bodyweight workouts. Friday will primarily be used as an endurance intensive day. Saturdays continue to have an Olympic focus with tougher WOD's. The first week requires us finding maxes in three different lifts so be prepared and continue to rise above the rest in your fitness.
Warm up: Pillars will emphasize a dynamic core recruitment routine and will help with stabilization and overall bullet proofing the core for aiding in the reduction of injury.
Pillars- V-Up, Arch up to V-UP, Superman, Prone Plank Leg Raises, Side Plank Leg Raises
Barbell- PVC Pass through, PVC Hang High Pull
Dynamic- Carioca, High Knees, Walking Toe Touch, Hurdle Over/Under
Strength: a. In 10 minutes find a 1RM in Deadlift
b. In 5 minutes find a 1RM in Push Press
WOD: Angie (benchmark) You can not break this WOD up... All 100 Pullups must be complete before moving on to Pushup...etc
100 Pullup
100 Pushup
100 Situp
100 Squat
