Wednesday, October 2nd
Context: Practice – Set goals for the end of the year, share one with the class
Dynamic Warm Up Option: 2 min Jump Rope, then 3 rounds of 10 Goblet Lunge with twist (5L/5R), 2 Inch Worms, 5 Bird Dogs per side. Then 5,4,3,2,1 of Straight Leg Deadlift, Hang Muscle Clean, Shoulder Press, Thruster
Skill Practice Warm Up: Spend 10 min working on Ring Dip and Muscle-up progressions. Perform at least 5 sets of 3-5 reps of static ring support holds, partial range of motion Ring Dips, Muscle-up transitions, or Muscle-ups
Super Set: None.
Metabolic Conditioning: “Year End Goals” (YEG) and ‘Max’ Effort Testing
Choose 2 – 3 to test. Try to do one Strength movement, one Gymnastic, and one small MetCon or Monostructural movement.
Consider testing your Snatch if you missed it a couple weeks ago.
Here are some ideas on what to test (But don’t feel limited by this list)
*Women’s “Performance” weights and reps (Rx)
Compare to: August 18, 2019
Coaching Tips: This is not meant to be a haphazard open gym day - work together in groups so you can have people to do the tests with, and/or help you count reps. Be smart about the order of the movements (you don’t want to do something that will hurt the results of the next test). If you missed the squat clean testing, I recommend doing that as one of the tests.