“Opt repeatability test”
3 rounds of:
-250m row
-10 swings 70/53
-10 burpees
-10 swings 70/53
-10 burpees
-10 kb swings 70/53
-Row 250
-Rest 12min between rounds
Thursday Mar 23rd, 2017
March 23, 2017 / By j0ssy
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Wednesday Mar 22nd, 2017
March 22, 2017 / By j0ssy
5 Min AMRAP
-12 alternating KB step ups (53/35) with KB in each hand
– airdyne (12/10) calories
-12 alternating KB step ups (53/35) with KB in each hand
-100m run
Go hard!
https://www.youtube.com/watch?v=eKQkUlv6RDU
Then 5 R
– 5 Clean lift off at 80% clean with 2 sec pause at launch position*
– 5 clean and jerk. Start light and increase weight each round. Aim for 75% 1RM on the last round. All cleans are squat cleans
* straps recommended
* 2 second pause at launch position per rep
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Tuesday Mar 21st, 2017
March 21, 2017 / By j0ssy
Gymnastics Training Day
1) Wrist development
2) Hollow back press 5 Rounds Strength + Mobility
3) Rope climb (legless)/ring row development 5 Rounds Strength + Mobility
4) Planche development 5 rounds Strength + Mobility
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Tuesday Mar 21st, 2017
/ By j0ssy
4R
-5 weighted pass throughs
-3 snatch grip squat press *
-5 snatch lift off at 80% snatch 1RM.
*find “relaxed,” quality overhead position and hold 3 seconds/rep
3R
Snatch:
-65%x1
-75%x1
-85%x1
Keep reps clean and stand up to full lock out. Rest as needed. No misses.
Then
front squat: 3, 2, 1, 1, 1, 1, 1
Then
4R at weights of your choice
– 5 Behind Neck Snatch Grip Push Press
– 1 Overhead squat
*Overhead Squat Tempo = 5511(5 sec down-5 sec in squat-1 sec up-1 sec standing)
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Sunday Mar 19th, 2017
March 19, 2017 / By j0ssy
Gymnastics Bodies Single Leg Squat and Mobility Work
then:
Complete as many rounds as possible in 10 minutes of:
-6 strict handstand push-ups, scale up to 6-in. deficit, scale down to wall walks
-18 calorie row
-30 single-legged squats, alternating
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