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Day 1: Pull/Push Progression

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Clarkys Body Shop – GPP

Practice

Warm-up (No Measure)

2 Rounds

20sec Gymnastics Plank

5 Pushups

10sec Transition

30sec Banded ATYI

10sec Transition

30sec Hollow Hold *Bent

Ring Rows (Base Score)

Pulling Progression Level 1 (5 Sets @ 80% of max Rep Set)

*End Goal is 25-25-25-25-25

*Must complete 5×25 Ring Rows to move to Lv 2.

Each week build on last set

Do not add reps unless completed previous training day.

Example:

Day 1: 7-7-7-7-7+

Day 2: 7-7-7-7-8

Day 3: 7-7-7-8-8

Day 4: 7-7-8-8-8

Day 5: 7-8-8-8-8

Day 6: 8-8-8-8-8

Day 7: 8-8-8-8-9

Record in Notes completed sets

Pushup Progression (1:1 Ring Row : Pushup)

*End Goal is 15-15-15-15-15 on Toes OR 25-25-25-25-25 on Knees.

*Must complete 5×15 Pushups AND Complete Pulling Progression Level 1 to move to Level 2.

Each week build on last set

Do not add reps unless completed previous training session

Example:

Day 1: 7-7-7-7-7+

Day 2: 7-7-7-7-8

Day 3: 7-7-7-8-8

Day 4: 7-7-8-8-8

Day 5: 7-8-8-8-8

Day 6: 8-8-8-8-8

Day 7: 8-8-8-8-9

Record in Notes completed sets
*Pushups on Toes Prefered

*Chest must touch ground

Metcon (Time)

For Time

100 Double Unders/10 Balls

80 Double Unders/20 Balls

60 Double Unders/30 Balls

40 Double Unders/40 Balls

20 Double Unders/50 Balls

*Sub Singles + Burpees for DU’s

*Example: 100 Double Unders = 100 Singles + 10 Burpees

*Ball refers to Wall Balls or Ball Slams