Freestyle Lifts 11

Carl Paoli's Freestyle book 4 week gymnastics program: Week 4 Day 2

WOD:

4 x by feel back-to-wall kipping HSPU (rest 45 sec)

8-8-8-8
     

Lunge variations (per side)

1 x 8 lunge with pointed toe each side

1 x 6 lunge with back foot off ground (knee only)

1 x 4 candlestick roll to lunge

4 x 4 Slow Plate  rolling pistols @5kg

Beginnings

WOD:

EMOM for 8 mins:
45kg Muscle snatch, 4 reps

Then: (no rest)

EMOM for 8 mins:
65kg Muscle clean, 4 reps

Freestyle Lifts 10

Carl Paoli's Freestyle book 4 week gymnastics program: Week 4 Day 1

WOD:

4 x by feel Chest-to-wall kipping HSPU (rest 45 sec)

8-7-7-5
     

Lunge variations (per side)

1 x 8 lunge with pointed toe each side

1 x 8 lunge with back foot off ground (knee only)

1 x 4 candlestick roll to lunge

4 x 4 Plate pistols 

Muscle-up progressions on low rings 

1 x 4 Hip ext to sit-up w/ straight legs

1 x 4 Hip ext to sit up w/ knee bend

4 x 4 Dip balance

    

4 x by feel Hip-to-bar pull-ups w/ 60 sec rest 

(add a second kip/hip ext as in a muscle-up for the transition and less elbow flexion to pull hips to bar)

4-4-3-3 (hips not close though!)

Freestyle Lifts 9

Carl Paoli's Freestyle book 4 week gymnastics program: Week 3 Day 3

WOD:

4 x 6 Tripod kick to 45° (wall) 

      5 Plate Pistols (8kg KB) on each side on 8" step

4 x 3 Wall Climbs to 10 sec handstand hold

      5 Pistol to candlestick roll to lunge each side (pistol negative - lunge up)

    

Accumulate 3 mins in a hang (tree branches) 

     Add shoulder depressions (bilateral and unilateral) and one arm    hangs with hip touches

Didn't do the 4 sets of chest to bar pull-ups as no bar. Catch up this week...

Freestyle Lifts 8

Carl Paoli's Freestyle book 4 week gymnastics program: Week 3 Day 2

WOD:

4 x 6 Tripod kick to olympic plank (hands forward of shoulders)
      5 Box Pistols on each side on 8" step

4 x 30 sec handstand against wall
    

4 x 1 min Max high quality kipping pull-ups w/ 60 sec rest

15-15-15-15

3 x 6 Candlestick rolls

      Messed around with some rolling lunges and pistols

Accumulate 3 mins in a hang (tree branches) 

      3 x 10 bilateral shoulder girdle depressions

            10 unilateral shoulder girdle depressions (limit the swinging)

Iso Holds

WOD:

3 x 40 sec of following isometric holds

Doorway push-up (crucifix in doorway then use rhomboids to pull yourself through the doorway)

Top of push-up with serratus activation
Prone row
Wall sit
Glute bridge
Side plank

100 Day Challenge

Started a 100 day challenge 21 Dec - 31 Mar of 50 push-ups daily (among other non-conditioning related things) to work on this goat of mine for the Crossfit Open.

2/1

Have been doing sets of 10 or 20 throughout the day so far and today did 50 push-ups for time to compare with the end of the challenge

WOD:

50 push-ups = 2.05

First 30 were done in 40 sec then hit a big wall! That's why this is a goat!