June 3rd, 2016

*Reminder: We will be holding a Competition Group meeting this Monday night at 6:45.Β  See you all there!

A. Take 10-15 minutes to practice 2 gymnastic skills of your choice
+
Three sets of:
Butterfly Chest-to-Bar Pull-ups x 6-10 reps
(focus on a smooth, rhythmic kip)

B. Four sets of:
Push Press + Push Jerk
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 reps @ 70%

C. Three sets of:
Split Jerk x 1 rep @ 80%

D. Three sets of:
2-Position Snatch (1″ off Ground + Top of Knee)
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%

E. Two sets of:
Front Squat x 3 reps @ 70%

+
Three rounds for time of:
500 Meter Row
20 DB Snatches (50-60/35-40 lb)

Rest 5 minutes, then..

Three rounds for time of:
12 Ring Pushups
10 DB Hang Squat Cleans (50/35 lb each hand)
9 DB Push Presses

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7 Comments

  1. A. Worked on MU’s and handstand walks
    Have not practiced butterfly pullups in probably 2+ years, so this was a little awkward and slow, but I’m glad and would like to practice more.
    B. 95, 110, 125# Overhead is still not feeling as good as it did before the Open and rugby season.
    C. 140#
    D. 58, 73, 88#
    E. 140#
    F. 11 min and ? seconds.
    G. I got one round done in just over 2 min and then had to leave for an appointment. I did not plan enough time here today! Also, one round was challenging…

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  2. A. Skipped
    B. Complete
    C. 135, 145, 165, 165
    D. 195
    E. 105, 125, 145
    F. 215
    I did an accidental bonus set
    +
    11:05
    +
    8:52

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  3. A. Done – worked on handstand push ups and pistols. 3 rounds of 5/10, respectively. Worked the butterfly pull ups which have definitely gotten better. Probably did more than 3 sets, but got at least a few with 6-7 reps.
    B. 135/165/185
    C. 235 – felt heavy, but feet felt fast.
    D. 115/135/155. Felt good here.
    E. 235 – solid.
    F. 8:55 with 60# DB – thanks to Coop for the transition tip, even though it came afterwards ;). Will definitely use the switch at the top method moving forward.
    G. 6:04. Rested too much.

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  4. A: MUs, and handstand walks – SO close on the muscle up today. Alanna suggested i try jumping muscle ups and that definitely helped. I’ll keep drilling those so i can get this stupid transition down and just get a muscle up already. hahaha.
    B: 78, 93, 108, 108
    C: 133
    D: 63, 73, 83 – these were all sorta out of control today. the pauses really mess me up and are something i need to work on
    E: did first set at 133, then went up to 143
    F: 10:50, 9:29 – the first workout i used 35#, the second workout I lowered it to 30# because my DB pushpress on my left shoulder is a little wonky. I also completely messed up the rep scheme for the second part, i accidentally was doing 12 cleans, 10 push presses, and 9 ring push ups – not sure why I thought that was right in my head, but that’s what i did hahaha.

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