Monday homework

Here's a quick one for everyone - good practice for pistols....taken from the NCLAb site:

8 minute Tabata (alternating)

Pistols

situps

20 seconds pistols

10 sec rest

20 sec sit ups

10 sec rest

20 sec pistols...

For the sit ups do regular situps (GHD sit-ups are too intense for this...)

Mickey

Homework for the rest of the week

Hopefully you were all able to do the toes to bar work! Right?
Here is your work for the rest of the week

Tuesday
Your shoulder should be a little tired from Mondays snatch, so lets finish them off with:
5 minutes shoulder taps (yes, like last week!) followed immediately by
Tabata push press 45/35 (ouch!)

Wednesday
MANDATORY CLASS
as a group we'll work on ring muscle ups, rope climbs, and double unders!
Expect a Tabata or two involving these!

Thursday
On your own, work on rebounding your box jumps! I know I usually preach stepping down (for your Achilles happiness!) but being able to rebound is a useful skill for comps...practice it!
Afterwards spend time on your ankle and calf mobility.

Saturday
From the NCLab workouts...ANGIE! It's a good one for our "Volume Saturdays", and it will go well with Wednesdays class workout! (trust me.....hehe....). Angie is 100 of each of the following: pullups pushups situps squats.

Mickey

Homewrok for Monday

I hope everyone had a great Sunday - congrats to Helen for her half marathon!

Your homework for tomorrow is another NCLab quick one - 50 toes to bar for time! Try to do this one relatively quickly after the class workout. I'll have the rest of the weeks work soon.

Mickey

Oct 14-20

Hello comp club members! I hope everyone had a great weekend, and is ready for the upcoming week's comp club homework.

Monday

15 minute AMRAP

1 pullup, 1 box jump (30/24)

2 pullups, 2 box jumps

3 pullups, 3 box jumps

etc.

As usual, I encourage stepping down on the box jumps if your achilles or calves feel tight or tired!

Afterwards, stretch out each leg with a 2 minute straight leg calf stretch, and a 2 minute bent knee achilles stretch.

Tuesday

5 minute handstand shoulder touches

You can either face the wall (the easier version) or face away from it. While holding a handstand, shift your weight from hand to hand, and attempt to touch the unweighted hand to it's shoulder. If you need to drop down (you will...5 minutes is a long time!), try to get back up as soon as possible. IF YOU ATTEND THE CLASS ON THIS DAY, DO THIS WORKOUT AFTERWARDS.

Wednesday

Mandatory class. The workout for the class is a partner wod; if possible do it with a fellow comp club member!

During our evening session, we will work on our snatch balance (heaving and non-heaving), then find a 1RM snatch.

Thursday

Shoulder mobility time! Between the regular classes and the homework, I suspect everyone's shoulders will be pretty tired, so spend some time today rolling out the shoulders with a lax ball, foam roller, etc, and stretch them out as well.I can give everyone stretching ideas Wednesday

Saturday

After the class workout, we will do the following (taken from NCLab):

5 rounds for reps of he following

1 minute airdyne (calories)

1 minute box jump (24/20)

1 minute 1 arm DB snatch (heavy)

Mickey

Oct 8 - 12

Here is your schedule for the remainder of the week:

Tuesday

Core day!

Tabata (20 sec on, 10 sec rest) hollow rocks (try to find a scale you can hold (static hold, one knee bent, both knees bent, etc) for at least the first 4 or 5 20 second periods

Tabata superman

Tabata L-sit

Tabata hip extension (remember, unlike the back extension, in the hip extension the back is held tight and you pivot up and down at your hip)

Give yourself 3 minutes off between the different tabatas (I'd like you to hit each one hard!)

Wednesday

We are going to work the hang power snatch as a group, for a good 45 minutes! Several club members really need to work on ridding themselves of an early arm pull, and almost everyone needs to work on getting under the bar fast, so we'll concentrate on these. Everyone's legs and hammies will be pretty tired (trust me...I know what your workouts are the next couple of days), so lets take time between lifts and work technique!

Afterwards, we'll do a partner WOD, using a light snatch weight.

Thursday

Leg mobilizing! Spend time rolling out your hamstrings, quads, etc. After class make sure you stretch out your legs as well. I spend more than 30 minutes on my legs on these days doing two minute stretches of the achilles (left and right), calves, hamstrings, IT band, groin, quads, hip flexor, and glutes! Put some tunes on, and hold these stretches!

Saturday

The schedule for this day is still in flux - Coach Molly is getting married and many of us are heading up to Sonoma Saturday afternoon. I'll keep everyone updated. At worst, I will give everyone a homework workout to do.

Mickey

Monday Homework

Hello everyone! I hope your weekend was great. Big congrats to Yvonne for a great performance at your comp Saturday!

Your workout for Monday comes from the NCLab website and is a couple of little toughies!

First, for 10 minutes (the NCLab one is 15 minutes, but I'd like you to shorten it)

do 1 round of Cindy at the start of every minute

finish the minute on the Airdyne bike

(Don't forget, Cindy is 5 pullups, 10 pushups, 15 airsquats)

Next after a few minutes of to recover:
30-20-10 of

GHD situps

kettlebell swings

I will send out the rest of this weeks homework as the week progresses! The mandatory class will be on Wednesday.

Mickey