"Helen"

A.M.

Bridge 1 min on/1 minute off x 3 sets

L-sit: 15 seconds on x 30 seconds off x 12 sets

P.M.

"Helen"

3 Rounds of:

Sprint 400m

#55 KB Swings, 21 reps

12 Pull-ups, kipping

10:33 PR ! compare 8/31/10 , 11:04

Speed and Upper Body Strength Day

I. Muscle Snatch- Heavy Single

57,5kg

IIa. Snatch 60%(50kg) 2 x 5

IIb. 1 arm chin-up hold, 6 seconds R/6 seconds L x 5

IIIa. Clean 60%(60kg) 2 x 5

IIIb. Ring Dips with a turnout 5 x 5

IV. Jerk 60%(65kg) 2 x 5

IV. Toes to Rings, straigth legs 5x5

Night time:

Pike stretch, a few minutes

Straddle stretch, a few minutes

Front Splits R/L, a few minutes on each side

Bridge 1minute x 3

Track Interval Workout

I. Hurdle Jumps 5 x 5

II. 2 x 400 meter sprint

3minute rests

III. 4 x 200 meter sprint

1:30 rests

IV. 5 Rounds of:

15 kipping pull-ups

20 meter power wheel crawl

Weightlifting=Powerful Hip Extension + Gymnastics= Indominable upper body and core strength

I. Snatch 70% 2 x 3

125 pound

II.Back Squat 80% 3 x 5

205 pound

III. Deadlift 5 x 3

249 pound

IV. Push Press 5 x 3

165 - 160 x 2 sets

V. 1 rope ascent every minute on the minute for 10 minutes on a 2" thick rope :p

got it. next time try to descend without arms every other rep.

working on that monkey claw

"Bag o' Grace"

Ia. pull to inverted hang 3 x 5
Ib. german hang pull 3 x 5

IIa. reverse leg lifts 3 x 5
IIb. support to V 3-5 x 5

III. "Grace"
#90 Sandbag
30 reps Clean and Jerk

7:30 ish

Speed and Technique

Muscle Snatch Heavy Single

Mid-hang Snatch 2 x 8 60-70%

Mid-hang Clean + Push Jerk x 8

a. dips; max x 5
b. V-ups 10 x 5
c. Rotating Fat Bar Pull-ups 5 x 5

"Mary"

Ia. FL- german hang pull 3 x 3
Ib. BL- L-hang toes to bar 3 x 3
Ic. PL- naners 3 x 3 , lower down thru dip

II. "Mary"
20 minutes as many rounds as possible:
5 Handstand push-ups
10 single legged squats
15 kipping pull-ups straight legs

8 Rounds + 5 hspus
not a pr

Singles Heavyish

Snatch
155 x 6

Clean & Jerk
185 x 6

Front Squat
220 - 230(x)

Handstands & V-ups

Handstand face to wall, 1min x 5
V-ups 10 x 5

Track Interval Workout

Dynamic Warm-up

2 x 400 meter sprint, 4 minute centers

5 x 100 meter sprint, 2 minute centers

8 x 50 meter sprint, 1 minute centers

power wheel crawl, length of soccer field

5:00 minutes as many reps as possible, kipping pull-ups

THE BEAR

THE BEAR 45-88-105-115-135 5 Rounds 3 German Hang Pulls 3 Front Pull negative (tuck) 3 Muscle-ups (unbroken)

Weight Training

Snatch 2 x 3 115 pounds Clean Pull 2 x 3 205 pound, drop weight next time and correct technique a little more Snatch Balance 1 Rep Max 160 - 179 - 199(x) - 189(1) - 199(x) Back Squat 2 x 3 225 pouns 10 minutes amrap: rope climbs with legs = 10 ascents in the evening: 15 seconds of work/30 seconds of rest x 12 sets of: L-Sits

Linda

Linda #179 Deadlifts #155 Bench Press #95 Clean 23:35 compare 2-27-10

Explosive Strength/Ring Series

Muscle Snatch 2 x 3

88 pound

2 Position Snatch x 3 sets

115 pound

2 Position Clean x 3 sets

135 -140 - 140

Push Jerk + Jerk

165 - 170 - 170

4 Sets of:

3 Front Levers (tuck)

3 Back Levers (tuck)

Track Day (Interval Training) + :))

Dynamic Warm-up

3x 400meter sprints , 4minute centers

5x 100 meter sprints, 2 minute centers

8x50 meter sprints, 1 minute centers

power wheel crawl, length of soccer field = crippled me. it sucked. i sucked

5 minutes amrap (as many reps as possible) of: straigh legged kipping pull-ups = in the 60s

Rest Day

Rested on this day.

Just did some stretching.

Weightlifting day

Clean& Jerk 1 x 3

155lbs

Snatch Pull 3 x 3

165lbs

Front Squat 3 x 3

195lbs

Snatch Push Press 3 x 3

165(3) - 165(3) - 175(3)

3 Rounds of:

max inverted hang, rings

max hollow body

max superman hold

15 RM Overhead Squats

I. Overhead Squat

15-12-9

135 pound

rest as needed between sets

II. 3 Rounds of:

10 Toes to bar from L-hang

15 seconds, L-hang

10 kipping knees to elbows

Note: Those toes to bar from L-hang were brutal, L-hang was shaky too. I need to practice those skills more. Overhead squat felt good, I prolly could've done a little more; But we'll save that for next time.

Oly. Lifting Day

Muscle Snatch 3 x 3

80lbs

Power Snatch 3 x 4

115-120-115-115

Power Clean + Push Jerk 2 x 3

155lbs

10 minutes practice, rope climb

15seconds work/ 15seconds rest, for 5 minutes

I. Hollow Rocks

II. Reverse V-outs

Gymnastics WOD

5 Rounds of:

5 Skin the Cats

10 Bridge-Ups

"Lynne"

"Lynne"

5 Rounds of:

Max reps, bodyweight bench press

Max reps, strict ring pull-ups

rest 3 minutes between rounds

II. Tabata Mash-up

Hollow Rocks

Arm Haulers

Snatch -Heavy Single 170 Clean & Jerk - Heavy Single 215 Back Squat - Heavy Single 254 Box Jumps 3 x 5 42"

Track Workout

I. Sprint 5 x 100 meters

II. Power Wheel Crawl, 100 meters

III. Sprint 5 x 100 meters

IV. 5 minutes AMRAP, Strict Pull-ups