Wednesday, February 1, 2017

Accessory Work

Superset for 5 sets:
1) Toes to Bar (https://youtu.be/_03pCKOv4l4)
2) 5 Good Mornings, ascending (http://www.catalystathletics.com/exercise/183/Good-Morning/)

RX:
Consistent sets of unbroken TTB across; strive for efficiency.
Good mornings should be AHAP with technical proficiency.

INTERMEDIATE:
Work on stringing TTB together, even if it’s only linking two at a time. Strive for a minimum of 5 reps per set.
Good mornings should be moderately heavy; challenging, but with no degradation of form.

SCALED:
Work on achieving your first TTB or toes-to-rings. Efficiency with kipping leg raises is a secondary goal. Strive for a minimum of 5 quality leg raises per set.
Good mornings should be light to moderate; only as heavy as can be performed with perfect technique.


CONDITIONING

From CompTrain –

5 Rounds for Time
10 Power Cleans, 135/95
10 Bar-Facing Burpees
Note: These are bar-facing burpees, not lateral.

RX:
As written.

INTERMEDIATE:
125/85 or 115/75

SCALED:
96/65, 75/55, or further as needed.
Step-overs allowed on the bar-facing burpees

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