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Components

"Pausing Hang Squat S ...

"Dodgeball"

Metcon

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Workout

MONDAY 9.21.20

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1: Metcon (No Measure)

STRICT GYMNASTICS
Part A: (0:00-7:00)
Rounds for Quality:
5 Pausing Handstand Scapular Pushups (1s at the top)
30' Reverse Bear Crawl
5 Box Pistols (each leg)

Part B: (7:30-15:00)
Rounds for Quality:
5 Tempo Eccentric Kipping HSPU's
:30 Dip Support on Rings
10 Alternating Pausing Pistols (1s in the bottom)

Stimulus
- Full control over the movements is what we are training here.

2: "Pausing Hang Squat Snatch" (6X2)

Bar at knee level, pause for 2s in the catch position (bottom of overhead squat)

All percentages based on 1RM Squat Snatch:
1) 50%
2) 53%
3) 56%
4) 59%
5) 62%
6) 65%

MC: "Dodgeball" (Time)

10 Rounds:
15 Wallballs (20/14)
200M Run

Stimulus
- Our conditioning piece today is a simple couplet of wallballs and running
- We expecdt this piece to take between 15-20 minutes to complete (1:30-2:00)

EC: Metcon (Weight)

EXTRA CREDIT:
Front Squat Complex
6X2
1 Pausing Front Squat (2s in the bottom)
1 Front Squat

*All percentages based on 1RM Front Squat

1) 60%
2) 63%
3)66%
4) 69%
5) 72%
6) 75%

Whiteboard:

Monday, September 21, 2020