Hannah Alford with the evening row.
BattleWolf Notes:
Today marks the start of a new cycle....it's time to get Gym-nasty!!! Over the next 8 weeks will will focus in on building pulling, pressing, and core strength for our three major gymnastic movements (Pullups, Handstand Pushups, and Toes to Bar). We will drill foundational development and skill efficiency for the first couple of weeks, then we will move into building maximal strength and muscular endurance. We will close out with capacity development in our three major gymnastic movements. This cycle will benefit the athlete trying to get their first pullup, as well as an athlete who can do 50 unbroken pullups.
Here are a few points of emphasis for this cycle:
1.) Our warmups will require more time, so I encourage you show up to class at least 5 minutes early to get started on them. The warmups are extremely important for growth throughout this cycle.
2.) We will typically have an optional cashout. These cashouts will help develop the strength needed to be successful in the three gymnastic movements we are focused on this cycle.
3.) We will be on the rig regularly, so take care of your hands! We will talk about different ways to keep your hands healthy in class.
4.) Don't worry, we will still be lifting. One day of the week will be devoted to focusing on building strength and technique in the Clean and in the Snatch. Another day will be devoted to building strength in the squat, deadlift, and press.
That being said, here is day one of our Gymnastic Cycle #WolfpackGetsGymnasty
Warm-Up:
400m Run
10 Slow/Controlled Scap Pushups
1 minute dead hang on rig
1 minute straight arm hold on boxes (Advanced on Rings)
10 tempo air squats (3 seconds down-3 second hold at bottom-3 second ascent)
Foundation Development: (Pullups)
1.) Review proper technique for a strict pullup
2.) Active Hang (20 reps)
3.) Capacity Test #1: Max Unbroken Strict Pullups
4.) Capacity Test #2: Max Strict Pullups in 1 minute
5.) Review scaling options for pullups
WOD - "Hangry"
AMRAP 15:
60 Double Unders
30 Jumping Lunges
10 Unbroken Deadlift (225/155)
**If set isn't unbroken, you must drop weight are retry**
Cashout:
50 Ring Rows
Chin over Bar Holds (10 sets of 6 seconds)
