Thursday 12/06/12

Skill Work:
Kipping or Strict Pull-ups. If you already have kipping Pull-ups down for workouts, work on strict.
- Kipping:
----First complete three sets of 5 "swings," hitting the weightless feeling on each.
----Second, do three sets of max reps of kipping pull-ups (using a band is fine, as
     long as you kip)

- Strict:
----First complete three sets of "easy" pull-ups, either kipping or using a band to
     warm up.
----Second, complete three sets of max reps of strict pull-ups, no band.


Jerk (Split or Push is fine)
3-3-3-2-2-2


3 rounds of 3:00 AMRAP, with 1:00 rest between:
3 SDHP, 105#75#
6 Push-ups
9 Box Jumps, 24"/18'


Burpees, KB Swings, and Double-Unders!
When have you ever had this much fun???

2 comments:

Tracy said...

Push jerk 3-3-3-2-2-2
43x3, 53x3, 58x3, 60.5x3, 63x2, 65.5x2

3 rounds of 3:00 on, 1:00 off
3 SDHP 53#
6 push ups 30" box
9 box jumps 15"
Round 1: 2 rounds + 3 SDHP, 6 push ups & 7 box jumps
Round 2: 2 rounds + 3 SDHP, 6 push ups & 6 box jumps
Round 3: 3 full rounds

Mrs. G. said...

jerk 3-3-3-2-2-2
warm 33x5
43-48-53-58-63-68

3 sdhp 53#
6 push ups 24" box
9 box jumps 18 " box

3 rounds with a 1 minute break inbetween

round 1
x2 plus 3 sdhp, 6 push ups and 3 box jumps
round 2
x2 plus 3 sdhp, 6 push ups and 5 box jumps
round 3
x3

 
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