Monday 03/10/14

Reminder! This Tuesday, 03/11/14, (and on Tuesdays from here on out) we will begin having an "open gym" starting at our usual 6:45 p.m. time. This is a great opportunity - come on in and make up Monday's workout that you missed or come in and work on some of those skills that need work - maybe double-unders, kipping pull-ups, or cleans. Whatever the purpose, this is a great chance to get to the gym and get some solid work done in a more "free-form" manner (this is NOT an opportunity to workout four straight days from Monday - Thursday . . . nice try!). We'll be talking more about this in class tonight, so come armed with questions!


Skill
Pistols and handstands/handstand walking


Hang Snatch
3-3-3-3-3


3 rounds AMReAP:
1 min strict pull-ups (count sets of 5 consecutive reps)
1 min KB swings, 2 pood/1.5 pood
1 min jumping (alternating) lunges

This workout is ideally done with a partner (but a partner is not necessary). Rest 1 minute between each minute of work. With a partner, it would look like this: Jack does a minute of pull-ups, Jill does a minute of pull-ups, Jack does KB swings, Jill does KB swings, Jack does jumping lunges, and then Jill does jumping lunges. They then repeat this twice more for a total of 3 rounds. You should have 3 separate scores: total sets of 5 consecutive pull-ups, total number of KB swings, and the total number of jumping lunges.

Compare to 03/09/13.


Finale: If you did the metcon, then do 10 pistols (5/leg). If you BBG'd and didn't do the metcon, then perform 3 sets of strict pull-ups (max reps). If you can get more than 10, then add some weight. In between sets of pull-ups or pistols, mob something - your choice.


Joanne locks out the bench press.  Note that Dawn is being a solid spotter - she is not only ready to assist if needed, but she also stays back out of the way to allow Joanne to have an unobstructed view of the ceiling (A reminder - we look at the ceiling when we bench, not the bar.  The ceiling is a stationary reference point - the bar is not.

1 comment:

Tyler Holm said...

Skill
Pistols and handstands/handstand walking

3 rounds AMReAP:
1 min strict pull-ups (count sets of 5 consecutive reps)
1 min KB swings, 2 pood/1.5 pood
1 min jumping (alternating) lunges

P 4, 3, 3
KB 20, 20, 18
L 43, 39, 44

 
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