Fitness
A. Snatch Practice & Progressions
B. 12 Min AMRAP
10 x Push-ups
10 x Pull-ups/Ring Rows
60 x Double-unders
Performance
A. Snatch – 5 x 2 w/2 Min Rest
B. 12 Min AMRAP
10 x HSPU
10 x Pull-ups
30 x Double-unders
Sport
A. 3 Rounds NFT
10 x Muscle-up Progressions
10 x Ring to Chest Pull-ups (Strict)
10 x Dips (Strict)
10 x Ring Dips (Kipping)
B. 12 Min AMRAP
10 x HSPU (2011 Regionals)
5 x Muscle-ups
30 x Double-unders
Optional Accessory
Durability
Reverse Hyper – 3 x 20
GHD Sit-ups – 3 x 20
TGU – 3 x 3/3
-Post results under comments
performance 3+4 I really need to get better at HSPUs and a bad double under day
Performance
A. 95-95-105-105-115-115
B. 4 rounds + 7 @ green band, singles
Performance
A. 95-95-105-105-115-115-135
B. 4+12
Singles and normal push-ups
A. 5×2@85#, 3×1@90#
B. 4+20 Rx
Sport
A)Done. Strict ring pull ups are something different but good.
B)4+3
Sport – Conditioning – 6 Rounds …active rest day…
Sport:
A. 5x MU progression on a box
5x chest to ring pull ups (kipping)
MEx strict dips 3-2-2
ME x kipping dips 3-2
B. 10 HSPU with abmat
5 MU progressions on a box
15 ball slams @ 20#
4+5 ( didn’t realize how fatigued my arms still were)
A. Worked up to 105# PR for a Power Snatch. Still not flexible enough to squat snatch with weight at all.
B. 4+11 Regular Pushups, Pull-ups with Green band. Made a lot of progression on the kipping swing. Made big difference! Got two sets of 30 DU’s unbroken.
Good day. Legs were still sore and fatigued from Squats on Saturday.
Snatches at 135
B. 3 +30
A. Practiced snatches
B. Fitness. 7+5
Performance
Snatches: 85, 95, 105, 105, 105( worked form more last 2sets).
Wod: 4+20
Hspu 25#plates+ abmat
Tried to maintain butterfly pull-ups
Du’s.
50wb sit-ups
Performance
Snatches 5×2 @ 60
WOD: 4 + 17 of reg. pushups, pullups (blue band), DUs
Went to open gym:
Muscle up progression on box
Handstand walks and pirouettes. 10 passes.
Handstand push-ups strict 4 sets of 3-4
Handstand push-ups with kip, Julie helped me with these and I think I can finally do it now, much easier.
10 or so muscle up attempts on rings( did this before the box….not working for me)
Abs alternating leg v ups 100 total.
A) 65, 75, 80, 85, 85
B) 5 + 20
Like the practice with pull-up… I need more partice.. I so know I can do it
A. 75-75-85-85-85
B. wallwalks & thin red band @ 4 rounds
Mobility & HSPU practice