10.18.16 “Lurong Baseline Plus”-retest

October 17, 2016

Coach Nick leading the class through some handstand goat work!


FITNESS & LIFESTYLE

STRENGTH
1*5 70%
1*5 80%
1*2 85%
1*3 90%
1*1 100%

METCON
“Lurong Baseline Plus”
–17 Minute Cap–
Level 3

2 Rounds for Time:
Open Division
500 Meter Row
40 Goblet Squats at (53,35)
30 Wall Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups

Masters (40-49) KB (53,35) – Regular Pushups
Masters+ (50+) KB (35,26) – Regular Pushups

Level 2
2 Rounds for Time:
Open – Masters – Masters+
500 Meter Row
40 Air Squats
30 Wall Sit Ups
20 Push Ups
10 Pull Ups (kipping/butterfly allowed)

Level 1
1 Round for Time:
Open – Masters – Masters+
500 Meter Row
40 Air Squats
30 Wall Sit Ups
20 Knee Push Ups
10 Ring Rows

***Deficit Pushups***
The deficit push up is a normal push up performed with the athlete’s hands planted on a raised platform. A straight body position must be maintained throughout. No snaking, sagging, or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest must make contact with the floor. In the press the chest may not come off the ground before the knees. (Tip: most no-reps occur when the athlete loses the straight line in their core, so focus on not allowing the knees to touch the ground at any point during the movement.) For the raised platform, men may use 45 lb. standard bumper plates (min 3.5 inches) and women may use 25 lb. bumper plates (min 2.5 inches).

***WALL SITUP-(only athletes in the challenge, other athletes may perform a regular abmat situp)***
In the wall sit-up you must start in a seated position with or without the support of a abmat. Feet are butterflied so that the bottoms of your heels are touching and both feet(toes) are touching the wall. The athlete must lay all the way back until shoulder blades touch the ground and the hands make contact with the ground above the head. In order to complete a rep the athlete must touch the wall with both hands. Swinging the arms forward is permitted.

 

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE/ACCESSORY
3 rounds
10 Ring Rows
10 Db Rows off bench
10 DB Side Raises

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
6 Rounds
Row 1000m
or
Run 800m
or
Airdyne 3 Minutes for Calories
Rest 3 Minutes between rounds

OLY (from yesterday)
EVERY 2 Minutes for 14 Minutes
Snatch pull + snatch Pull + Full Snatch
Work on the Bar meeting your hips at the top – not you humping the bar
work up to a heavy

 

 

PERFORMANCE & SPORT

A. STRENGTH
HBBS
1*5 70%
1*5 80%
1*2 85%
1*3 90%
1*1 100%

B. METCON
3 Rounds
300m Row
15 Front Squats (135,95)
5 Muscle Ups

C. CORE/ACCESSORY
3 rounds
10 Ring Rows
10 Db Rows off bench -each side
10 DB Side Raises
-add weight each set
-superset with minimal rest between sets-

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