05.09.2023

One set of:
1. Single Leg RDL x 5 reps per leg @ 3011
2. Russian Baby Markers x 8 reps
3. Barbell Good Mornings x 10 reps @ 3011

 
 
Strength
Wendler week 1, cycle 3
Deadlift
5 @ 65%
5 @ 75%
5 @ 85%
add 2-5 pounds on to your 1 rep max for your new max this month. 
then take 90% of that new number for your training max
 
WOD
"Teresa's List"
For Time
50 burpee box jump overs 30/24"
every 1:00 starting at 0:00 complete 5 TTB
 
Core Finisher if time
2 sets
16x Dead Bug + Pull Over (8 each side)
16x Hollow Hold Press (8 each side)
20-30s Plank + Iso Row Hold (each side)
20-30s Bottom Up Carry (each side) 
 https://www.instagram.com/p/CfCOPwCICBs/

05.04.2023

Strength
Wendler week 4 cycle 2
Deload 
Back Squats
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
 
WOD
"Snatch Crossover"
For Time
30 power snatch 95/65
30 crossovers 
15 TTB or hanging knee raises
20 power snatch 115/85
20 crossovers
15 TTB or hanging knee raises
10 power snatch 135/95
10 crossovers
15 TTB or hanging knee raises
 

04.19.2023

Strength
Wendler week 2 cycle 2
Bench Press
3 reps @ 70%
3 reps @ 80%
3+ reps @90%

LOUISE (@luluebertsgymnastics) • Instagram photos and videos
banded PVC TTB drill x 20 reps - above video shows this at the very end
push down drill for TTB x 10 reps
https://www.instagram.com/p/CiyoWY5gHJU/
1.  work on the push down on the bar in the hollow position
2. work on the push down with one kip swing to a pull up- stop, reset and repeat
3. scale the above two with a band 
4. work on the push down drill and add a few reps of toes to bar
5. work on the push down drill scaled with a box for your feet to slide against
check video


WOD
"Raise the Bar"
3 rounds for time
21 cal row
15 TTB or hanging knee raises
9 high box jumps 30/24"

Isometric Holds
3 sets
20 second ring support hold
40 second wall facing handstand hold
60 second tall plank hold
take 30 seconds rest between movements

04.15.2023 Partner WOD

snatch warm up with empty barbell- 5 reps each
1. slow overhead squats
2. sots press to standing
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

 
 
 
WOD
"Throwdown"
with a partner- one work, one rest
For Time
100 cal row
60 TTB or hanging knee raises
50 shoulder to overhead  135/95  115/80  95/65
40 chest to bar pull ups/ pull ups/ring rows
30 power snatch
20 bar muscle ups or chest to bar 
10 thrusters

03.31.2023

https://www.instagram.com/p/Coivg_GAtP9/
Ring Skill Work
2 sets
a. Muscle Up Row - 5reps at 3131 tempo - HOLD THAT HOLLOW  https://www.instagram.com/p/B0Q2i8BFZVz/  (2nd one on video)
b. band assisted ring dips x 5 reps
c. band assisted ring muscle up transitions x 3 reps  https://www.instagram.com/p/CiMOcYCgzhs/


Primer to overhead squats
https://www.instagram.com/p/CVwBD--gY6o/ 
1.  hanging overhead squat x 20-23 seconds- pull the Earth up, don't just hang there- back stays flat.
2. burpee builder- add stacks of plates to burpee on top of 
 
 
WOD
"Toe Touch"
30-20-10
Overhead squats 95/65  75/55  45/35
box jumps  24/20"
TTB or hanging knee raises
cash out: 50/35 cals on a machine
 
 

02.27.2023

Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets

Strength
A. hang snatch 3 sets of 2 reps @50% or 5/10 RPE
B. hang snatch + snatch x 3 sets @60% or 6/10 RPE
C. snatch x 4 sets of 1 rep @ 70% or 7/10 RPE


5-6/10 RPE = you could do 4-6 more reps
7/10 RPE = you could do 3 more reps
 
 
 
 
WOD
"Low Rider"
Every 5:00 for 25:00
15/12 cals bike
farmer carry x 150 feet heavy
10 TTB or V-ups

02.14.2023

Snatch warm up  https://www.instagram.com/p/CleTE-wpZ4x/
5 reps of each 
1. snatch grip high pulls
2. overhead squats
3. sots press
4. tall snatch- extension to pull under
5. high hang squat snatch
6. snatch 
 
 
Strength
3 sets
A.  snatch deadlift x 4 reps @ 80-100% your max snatch  https://youtu.be/mp9gtX-JqB0
B.  Bulgarian split squats x 8/leg
 
 WOD
"Over My Head"
6-5-4-3 power snatch 155/105  115/85  95/65
12-10-8-6 box jump overs 30/24"  or  24/20"
12-10-8-6 TTB or hanging knee raises