Sunday-Sunday 190112-0119 – Specialty

Endurance
Sunday 1/12
Every 5 minutes, for 6 rounds complete:
400/350 m Row
5//side Single Arm Dumbbell Clean and Jerk (50/35)
10 Alternating Dumbbell Snatch (50/35)
5 Burpees over the Dumbbell

Wednesday 1/15
“Ground Iron 2.0”
Partner chipper for time:
50 Pull ups
100 Burpee Box Jump Overs
150 Calorie Row
200 Wall Balls (20/14)
250 Double Unders

Note: One person working at a time, partition reps as desired. 30 minute time cap.

Gymnastics
Week 1: Arch, Hollow and Kipping
Drills and Progressions
Static Bar Hangs in arch/hollow/neutral, partner kipping, banded kipping, arch/hollow on foam roller

Conditioning
Accumulate 1 minute in each position:
Chin over Bar Hold or Chest to Bar Hold
Tuck Hold on Parallettes
L-Handstand
Candlestick Hold

Functional Strength
Sunday 1/12
A1. Banded Deadlifts 4×5, building (compare to 12/22/19)
A2. Split Stance Paloff Press 4 x7/side with pause

B. 3 rounds for time:
7/side Double Dumbbell Farmer Hold Reverse Lunges (2×50/2×35)
50 ft Forward and 50 ft Reverse Bear Crawl
7/side Double Dumbbell Farmer Hold Reverse Lunges (2×50/2×35)
50 ft Forward and 50 ft Reverse Bear Crawl

*Rest mandatory 1:30 minutes between rounds.

Sunday 1/19
A1. Zercher Squats 4×7, building
A2. Hand Release Push Ups into Pike 4×10 (RX+ 4×15-20)

B. For time: 75 Sit Up/Stand Up (compare to 12/8/19)

Olympic Weightlifting
Sunday 1/12 (28th St) and Saturday 1/18 (UWS)
Snatch + Hang Snatch
7×1+1

Snatch Push Press + Overhead Squat
5×2+2

Wednesday 1/15
Push Press + Jerk
5×1+1

Jerk
7×1

Sunday 1/19
Clean + Hang Clean
7×1+1

Back Squat
4×4