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Tuesday “Popeye” 5-17-16

16
May

Tuesday “Popeye” 5-17-16

Tuesday, May 17, 2016

VOD

You made all the delicate, inner parts of my body and knit me together in my mother’s womb. Thank you for making me so wonderfully complex! Your workmanship is marvelous—how well I know it.

– Psalm 139:13-14 NLT

Warm Up

SHOULDER/CORE WARMUP
5 L-pullups
5 dips
5 yoga pushups (UpDog-hold top stretch 5-10 sec)
12 arch rocks
12 hollow rocks
12 Wall sliders (Back against Wall press)
10x HS kick ups w/5-10sec hold OR 5 wall walks
*Roll to shoulders + roll to straddle stretch 5x,
a) Pigeon sweep 5x side PNF (can elevate foot PRN)
b) 10x scarecrows
c) 10x prone Arch(Superman) holds (3 seconds)

Strength

CORE+STRICT PUSH/PULL+ COMP GYMNASTY
Machine:
AMRAP 12
15 second hollow hold
15 second arch hold
5 eccentric push ups 31×1
5 strict ring rows t=3131

Rx’d:
AMRAP 12, for virtuosity
3 Strict Dips + 5 second L-sit hold
3 around the world’s + 4 strict TTB + 5 pullups
5x freestanding HS kickup with max hold

Comp:
AMRAP 10 for virtuosity
5 Strict Dips + 5 second L-sit hold + inversion/Ring HSPU
1-3 Parallette HSPU (or max deficit, can kip)
5 archer pushups (ea arm)
THEN
AMRAP 2
ME Front Uprise
*scale to Ring kip as practice, max effort

WOD

G2OH+SITUP+PUSH UP
Machine:
18-12-8
G2OH
situps
pushups

Rx’d:
21-15-9
g2OH 115/75
situps
Pushups

Comp:
EMOM 12
a) Snatch Pull + Hang snatch + 3 Snatch push presses
b) 50 double unders
Rest 1min
1x tabata Row/Bike set (8rounds)