Friday, December 2, 2016

And here we are into December!

Hope you are all doing well and enjoying this work on our Olympic Lifting. It's not something people just pick up overnight, it's a process so battle through the tough times and enjoy the ride while you are working on building new skills. 

Have a bit of work on our gymnastics tomorrow and then into Saturday where we'll be testing our heavy lifts!

Strength

  • Banded/Partner Strict Pullups x 3reps x 4sets
  • Or
  • Kipping Pullups x 3-5reps x 3sets
  • Or
  • Bar Muscle Up Practice x 3sets

Phase A is for those of you who are working on your strict pullups and would like to get your first rep. It's this time of grind work that will pay off in the long run. The second phase is for those of you who have a couple of strict pullups and are starting to transition over into the kipping pullups. The 3rd phase is for those of you who have multiple strict pullups and are working on your skill of bar muscle ups now. 

Conditioning

12min Partner AMRAP

  • 8 Bar MU's or 16 Pullups or 16 Ring Rows
  • 16 Box Jump Overs
  • 24 V-Snaps or MB Situps

Break up the reps anyway you want with your partner. Move with efficiency on your bar muscle ups and stay consistent in your box jump overs. Don't lose too much time in transition on these. On the V-Snaps focus on good healthy reps with a tight hollow position on each movement. 

- Team 782