SUMMER WORK YOUR TRASH WARM-UPS
(starts June 20th)
We are going to continue to work our weaknesses with our summers Work Your TRASH Warm-up Program. Throughout the entire summer you will use the first 15 minutes of every class to work your TRASH. Start thinking about 5 movements you would like to work on. Can you do pull-ups? If not the requirements for you will be to complete 5 ring rows, 5 negative descents, 5 jumping pull ups and 5 kips as 1 movement for your TRASH list. We have similar progressions for muscles ups, ring dips and HSPU please ask your trainer. Each person will have 5 movements which they will complete 5 reps of each movement. You will have ~15 minutes to work your TRASH, go through it as many times as possible. Over the next week start getting your list together and feel free to write your movements on the the white board at the box. Suggestions for your TRASH might be:
WORK MOVEMENTS UNBROKEN
HOW MANY TIMES CAN YOU GET THROUGH YOUR MOVEMENTS
ONLY GOOD FORM COUNTS
USE DIFFERENT PIECES OF EQUIPMENT ie. db instead of barbell
DEPTH PROBLEMS USE A BALL OR PLATE AS A TOUCH POINT
KNEES CRASH: USE BANDS
We have put together a list of TRASH warm-ups for our TEAM APEX Games athletes. Use this as a helpful tool to help set up your TRASH list. TRASH lists will be written and posted on white board at the box as a reminder.
CODY
5 muscle ups, 5 push press 135#, 5 hang sq. cln 135#, 5 HSPU, 5 C2B unbroken, 1 rope ascent
KUTTY
b4 each movement must do 25 double unders then within 10s complete the following:
5 sq cln thruster from floor unbroken 135#, 5 OHS 135# unbroken, 10 single arm kb snatch unbroken
BUSSOM
5 front squats 225# unbroken, 5 ring dips, 5 OHS 115# (butt to a ball), 5 pistols, 5 HSPU
ANGIE
5 ttb, warm-up should mobility, 5 single arm db pp 45#, 5 hspu, muscle up exercises, 5 sq. snatch 55lb
KACIE
5 hspu, 20 double unders unbroken, 5 C2B, 5 ttb, muscle up exercises
TERESA
5 db pp 30#, 5 db sq. clns 30#, 5-1 kip C2B (no extra pull in), 5 hspu, muscle up exercises
TANYA
muscle up exercises, 5 hspu, 5 ohs 95# or 5 sq. snatch 80#, 5 ring dips, 5 back sq. 155# unbroken
JOSH
5 hspu on 45# plates unbroken, sq. snatch 115# unbroken, 5 muscle ups unbroken, thruster 135# unbroken, 5 pistols
11 comments:
Looks like I will be doing doubles all summer!
Feel free to post some of ur trash to comments so we all csn help you with your list.
Double unders and wall balls hands down are on my list but i dont know what else the other three should be (too many to choose haha).
I really need to work on my form on all the major lifts but I'm thinking maybe - OH squats, snatch, cleans?
muscle-ups, butterfly-kip PUs, split jerk/snatch (wider/faster foot movement), Double-unders, and resting
-Eustice
HSPU, OHS, c2b, ring dip, MU.........yuk
Any overhead movements - OHS, HSPU, Jerk, Snatch
stringing pullup together(kip motion), Dips, DU, OHS, Squat snatch
all of the above.....
HSPU, c2b, muscle ups, squat snatch, kbs
I forgot one...wall balls
So Dan J and I talked tonight. We nailed down for him a few good items Double unders, 5 wallballs 20# unbroken, 5 squat cleans 115#, 5 pwr snatches 95#, 5 OHS 95#
Eustice- I like Muscle ups, can we get 2 consecutive mixed into the 5 somewhere?, Butterfly kip pull ups I like, If you would like to split jerk lets keep it on the heavier side 135#, Pick a certain # of DU's you feel comfortable with then just like Kutty's you have 10s to 10 box jumps 20" unbroken
Shanna I like each mvmt you put however you need to work the c2b and the ring dip first before moving into the mu we will have a poster for exercises helping to transition into doing rx exercises such as hspu, muscle ups, ring dips, pullups. OHS weight you choose your comfort doesnt have to be unbroken.
BDD OHS95# to a ball, def double unders,
Joe H. NEED TO OPEN HIPS snatch balance, wrap your thumbs:), Push press (Heavy) 135#, HSPU i like
Erik- OHS shoulder mobility, Wall ball, Wall climb?
Sharon- Tanya says looks good wallballs high light ball 10lb unbroken, muscle up progressions, kbs 35 use your hips 10 unbroken, Sq. snatch 45# may break reps
Hope this helps some of you. As you develop your list you may begin to write them on the white board. Keep your writing small on the board we need to get a lot of names up.
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