Saturday 2015.09.19


Overhead squatting . . . let's get to it!


BBG (off)
OHS + Snatch Balance
5 x (2 + 1)

1 set = 2 OHS, lower the bar to the shoulders, then 1 snatch balance. Perform 5 sets of this complex with a goal of increasing the weight each set (take 2-4 minutes of rest between sets).


Strength/WL
OHS
4 x 3, 1 x 4+


Conditioning
For time:
400m Run
30 Sit-ups
30 KB Swings, 2 pd/1.5 pd
800m run
30 KB Swings, 2 pd/1.5 pd
30 Sit-ups
400m run

Compare to 2014.09.27.


Finale
Accumulate two minutes on your hands (L-sit, handstand, ring support, dip support, etc.). While resting, low flamingo or pigeon stretch for 2:00/leg.

2 comments:

Mrs. G. said...

OHS 4x3, 4x3+ warm 33x5, work: 45x4,4,4,4,8

metcon for time
400m
30 sit ups
30 kb swings 30#
800m
30 kb swings
30 sit ups
400m

16:16

AndyB said...

Strength/WL
OHS
4 x 3, 1 x 4+ *115 x 8*

Conditioning
For time:
400m Run
30 Sit-ups
30 KB Swings, 2 pd/1.5 pd *1 pood*
800m run
30 KB Swings, 2 pd/1.5 pd
30 Sit-ups
400m run

*15:15*

 
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