"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