WOD: Friday, August 15, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY Mobility (10 min)

(C) GymNASTY Holds and Drills (5 min)

  • Hollow Body
  • Superman
  • 28 Hollow Body Rocks
  • 28 Superman Rocks

(D) Muscle Up Progressions (7 min)

  • 20 Candlestick Transition Drill (Like Candlestick Rolls except you don't come up in a squat ... allow momentum to carry you forward into a partial squat, so that you hit a dip position before standing tall)
  • 2x5-10 Ring Muscle-Up Floor Drill (Bridge to Dip position)
  • 2x5-10 Bar Muscle-Up Floor Drill (Bridge to Dip position)
  • 2x5 No Arm Pull Banded Hip Drive on Rings
  • 2x5 Band Sit Up (Banded Hip Drive + Arm Pull, into sit up)

(E) Clean Drills from High Hang/Power Position (7 min)

  • Quad Clean Stretch
  • Clean Pulls
  • Clean High Pulls (Scarecrow ... What?! See the next drill)
  • Clean High Pulls (Elbows back: fixing the scarecrow)
  • Muscle Clean
  • Quad Cleans: MUSCLE, POWER, FULL SQUAT

(F) Push Press, Push Jerk, Split Jerk Drills (3 min)

(G) 8-12 Sets of the Complex: 1 Push Press + 1 Push or Split Jerk (20 minutes)

  • Start at 60-70% of max push press
  • Increase 5-15 pounds per set

Marina. Headstand. Photo by Rafael Vega