Into week 8 and the final week of our paused reps phase you should be making some serious gains and readying yourselves to be crushing this week. There has been some great commitment to last weeks WOD so let keep this up the sun has come out let get those guns out.
Warm and get mobile:
With a BB increasing weight as you go 10mins
Deadlifts
Clean pull
Squat clean
thruster
Workout part A”
Working with a partner YGIG format alt reps and rounds work up the ladder from 1 to ? in a 30 min window
Heavy Squat clean to thruster (75/50) 1>2>3 etc
Cindy 1 round 1>2>3 etc
5 pull ups / ring rows
10 press ups
15 air squats
Workout part B:
Teams of 3x equal numbers and genders any way you wish but must all do equal amounts.
Up hill rowing first to 2000K wins a prize.
Week 7, we’ve nearly completed this current phase of Strength focused training. Those of you who’ve been attending week in and out should see and feel an adaption to the strength we have thrown at you. Like always adapting to a stimulus see the need to seek a new form of stress. Read on for some more tips on understanding and handling stress.
Five things we should know about stress
10 Tips to reduce stress and increase your performance
This weeks training program: CF_Hackney_Strength_Phase_2016 W7
Phase 1 and Phase 2 of the current Bent-Arm-Strength (BAS) Gymnastic phase has been focused on building bodyweight pushing and pulling strength for all levels. Those that have been consistent with the program have seen some steady progress over the last 10weeks, well done. The next phase will focus on inverted pressing and ring muscle-ups, especially false grip strength.
Where do we start? How can we possible take a simple push-up and progress towards strict handstand press-up? Or a pull-up and dip to a strict muscle-up?
To start, let’s be clear on a few things you should have before you look to build a strict Handstand Push-Up (HSPU) or Muscle-Ups (MU).
Handstand: First, you should be comfortable kicking into a handstand against the wall. Hopefully you are comfortable with being upside down and maintaining a stable position? This stable position should be a nice straight line from wrists to ankles with a nice posterior pelvic tilt (PPT). If you can not create this position you should not be upside down! Would you deadlift with a rounded back? HELL NO! Overextension in the handstand can places a significant load onto the lower back if a PPT is not used, its only a matter of time before you have a sore lower back if you persist with bad form. (more…)