Wednesday 2/20/13


FITNESS
A. Gymnastics Practice
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, GHD work etc…
B. For a total of three sets
Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes

PERFORMANCE
A. Three sets, not for time, of:
Bar Muscle-Ups x 2-5 reps
Double-Unders x 50 reps
Handstand Push-Ups x 5-15 reps
(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. If you’re proficient with both, add a deficit. Adjust the reps based on your ability and whether you chose strict or kipping, deficit or standard.)
B. Five sets of:
Snatch Balance + Overhead Squat
Rest as needed
Build as heavy as mechanics permit.
C. For time:
Row 1000 Meters
95/65 lb Hang Power Snatch x 40 reps
Toes to Bar x 30 reps
95/65 lb Shoulder to Overhead x 20 reps
Rest exactly 6 minutes, and then . . .
D. For time:
Row 1000 Meters
95/65 lb Shoulder to Overhead x 40 reps
Toes to Bar x 30 reps
95/65 lb Hang Power Snatch x 20 reps

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