January 14th, 2018

Gymnastics
LEVEL 1
A. Headstand Knees to Elbows x 7-10 x 3
B1. HSPU Negative x 2 reps as slow as possible (use a defecit if able); Rest 20 seconds x 3
B2. Push-ups (full ROM) x AMRAP in 20 seconds; Rest 90 seconds x 3
C. 1 Legless Rope Climb right into Max Chin Over Bar Hold x 3 sets

LEVEL 2
A. Headstand Knees to Elbows x 7-10 x 3
B1. Strict HSPUs x AMRAP in 20 seconds; Rest 20 seconds x 3
B2. Push-ups (full ROM) x AMRAP in 20 seconds; Rest 90 seconds x 3
C. 1 Legless Rope Climb right into Max Chin Over Bar Hold x 3 sets

Conditioning
4 minute AMRAP:
2 Bar MUs
6 KB Snatches (3 each arm) @24/16 kg
8 Pistols

Rest 4 minutes

6 minute amrap:
3 Power Cleans @135/95
6 Kipping HSPUs
9 Air Squats

Rest 4 minutes

8 minute amrap:
4 Front Squats @135/95
8 Toes to Bar
12 Box Jumps Overs (24/20″)

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4 Comments

  1. GYMNASTICS
    A. Done
    B1. Used a 45# blue plate as deficit (control down but kipped up)
    B2. 20/20/16
    C. Legless rope climb and 30sec/25/22

    CONDITIONING
    1st round
    3+2 (scaled MU to strict CTB)

    2nd round
    7+3PC + 6HSPU +7 air squats

    3rd round
    9 + 2 f.squats

    Yays: Not only do I get to follow amazing programing, it’s been incredible doing that with and chasing such strong women.
    Nays: BMU is going to take time.

    Liked by 2 people

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  2. Gymnastics L1
    A. Sets of 10
    B2. 18/15/14
    C. Just did holds: 30/27/29

    Conditioning
    3+2+6 (2 strict pullups/2 strict ring dips instead of bmu/16kg)
    5+3+6 (@95#)
    6 (@95#/24″)

    Great set of work pieces. Hard enough that I wanted to stop but not so that I had to stop.

    Like

    Reply

  3. Gymnastics: L1
    A. done, sets of 10
    B1. Got through 1 set with 10# plate as deficit, was hurting too much on left shoulder/arm to do more.
    B2. 19/18/17
    C. Not totally legless, because I’m terrified without my legs as backup on there. But I felt pretty confident I was only using arms and core to get me up the rope.
    holds: 15/12/12 seconds

    Conditioning
    4 minute AMRAP: 2 rounds + 2 MUs
    (MUs felt pretty not great)

    6 minute amrap: 4 rds + 3 cleans
    I decided this was the moment to practice kipping HSPUs, mostly to save my poor arm. Definitely not my best work, but these felt a little better than in the gymnastics section.

    8 minute amrap: 4 rounds plus 4 squats and 1 T2B (I think. But i lost track counting).
    Good news, squats at 95# do not hurt. Hard to work hard to breathe on this one.

    Liked by 1 person

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