Weightlifting No Hook No Feet Snatch (@60%x1x6) (15min) Push Jerk+Split Jerk Complex (@65% of 1RM C&Jx(1+1)x4) (15min) Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95# (11min)
Monthly Archives: June 2018
Thursday, 6/28/18
Gymnastics Metcon (No Measure) Handstand Push-up practice (10min) If you have HSPU, try Deficit, if you have deficit, try Parrellete. Metcon Metcon (Time) For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods/1pood 60 Sit-ups 70 Burpees (23min)
Wednesday, 6/27/18
Weightlifting Power Clean + Hang Clean (@65% of 1RM C&Jx(1+1)x4) (15min) Behind The Neck Jerk (@90% of 1RM C&Kx2x4) (15min) Metcon Metcon (Time) For time, 5 rounds of 10 Toe to bar 10 Power Snatch 75/55 10 WB shots 10/9ft 20/14#(16min)
Tuesday, 6/26/18
Weightlifting Hang Snatch (@75%x1x4) (15min) Superset (15min) 5 sets of 3 Speed back squats + 6 Weighted Good mornings . Use 2 barbells Sa: Back Squat (Speed squats @50%x3x5) Sb: Good Mornings (@60% of 1RM snatch x6x5) Metcon Metcon (Time) For time, 5 Rounds of 5 Deadlift 275/195 10 Burpees (11min)
Monday, 6/25/18
Gymnastics Metcon (No Measure) Handstand walk progression (10min) Work on Handstand Walk Metcon Metcon (Time) Complete five rounds of: On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps 15 Ring Push-ups Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings –Continue reading “Monday, 6/25/18”
Saturday, 6/23/18
Metcon Metcon (Time) For time, 20 Wall ball shots 10ft/9ft 20/14 20 Sit-ups 20 Box jump, 24/20″ 20 Push-up 20 Clean 135/95 20 Double-unders 20 One arm DB Thrusters 50/35 20 Pull-ups 20 Overhead squat 20 Kettlebell swings 1.5/1 poods 20 Push press 95/65 20 Dips 20 Sumo deadlift high pull 95/65 20 Burpees 20Continue reading “Saturday, 6/23/18”
Friday, 6/22/18
Metcon Metcon (AMRAP – Reps) EMOM 16 Min 0,4,8,12 – 12/10 Cal row Min 1,5,9,13 – 50 Double unders Min 2,6,10,14 – 10 Burpees Min 3,7,11,15 – 10 KB Swings 2/1.5pood Total 328/320 reps if you don’t miss any 12 Double under attempts if you don’t have DU Metcon (Time) For time, Run 500m 50Continue reading “Friday, 6/22/18”
Thursday, 6/21/18
Weightlifting (25min) Find 3RM on Front squat, 3RM Thruster and 3RM Push Jerk in 25min Front Squat (3-3-3) Thruster (3-3-3) Push Jerk (3-3-3) Metcon Metcon (Time) For time, 21-15-9 reps of Overhead squats 115/80 Toe to bars (11min)
Wednesday, 6/20/18
Weightlifting (25min) Find 3RM Power Snatch, 2RM Snatch Balance and 1RM Squat snatch in 25min This progression of snatch variations should prep you for some solid attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight. Power Snatch (3-3-3-3-3)Continue reading “Wednesday, 6/20/18”
Tuesday, 6/19/18
Gymnastics Metcon (No Measure) NFT, 3 Rounds of 4 Hips to Rings 4 Muscle ups/MUTs 10 Supinated hands push-ups (10min) Metcon Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least numberContinue reading “Tuesday, 6/19/18”