Gymnastic Skills & Drills
Two sets of:
Freestanding Split Handstand x 10 reps
Rest as needed
followed by . . .
Three sets of:
Handstand Walk x Max Distance
Rest as needed
A.
Every 3 minutes, for 18 minutes (6 sets), complete:
Back Squat x 2 reps @ 90-95%
B.
40-49:
For time:
10 Hang Squat Snatches (135/95 lbs)
20 Chest-to-Bar Pull-Ups
30 Push-Ups
40 Kettlebell Swings (32/24 kg, just to eye level)
50 Row for Calories
40 Kettlebell Swings (32/24 kg, just to eye level)
30 Push-Ups
20 Chest-to-Bar Pull-Ups
10 Hang Squat Snatches (135/95 lbs)
50-54:
For time:
10 Hang Squat Snatches (115/75 lbs)
20 Chest-to-Bar Pull-Ups
30 Push Presses (95/65 lbs)
40 Kettlebell Swings (24/16 kg, just to eye level)
50 Row for Calories
40 Kettlebell Swings (24/16 kg, just to eye level)
30 Push Presses (95/65 lbs)
20 Chest-to-Bar Pull-Ups
10 Hang Squat Snatches (115/75 lbs)
55+:
For time:
10 Hang Squat Snatches (95/65 lbs)*
20 Chin-over-the-Bar Pull Ups
30 Push Presses (65/45 lbs)
40 Kettlebell Swings (16/12 kg, just to eye level)
50 Row for Calories
40 Kettlebell Swings (16/12 kg, just to eye level)
30 Push Presses (65/45 lbs)
20 Chin-over-the-Bar Pull Ups
10 Hang Squat Snatches (95/65 lbs)
*Athlete is allowed to receive this in a power position, then squat.
Gymnastics Skills & Drills: DONE HSW – unbroken at 50 feet each
A) no squats today: did bench 5-3-1 :: 5-3-1 225-245-275
B) DONE – 13:59
GS&D. Done, 18 ft each time. Getting more comfortable everytime.
A. 6×2@335
B. 20:45
delayed entry
Gymnastics: Done , HS walks just couldnt break out of five feet 🙁
B) 230x4s 250x2s
C) 26:32
had to scale to 90 lbs on the hang snacth, made numerous failed attempts had to stop
to change the weights. everything else as prescribed
GSK: done
A: 250 x 3 sets, 260 x 3 sets
B: 20:58 That last 10 HSS was challenging.
I have to admit…the first 2 weeks on this programming have be challenging and today, I definitely felt Kelly from yesterday.
A. 205# 205# 215#215#225#225#
B 22:23 #75 hanging squat cleans….
shoulders felt totally taxed from this week, but am enjoying the programming
Ready for week 3 for me
Went off script today at home. Kelly was tough yesterday and still staying lighter and slower due to left shoulder.
1. Deadlifts 135/165/185/225/255/265#.
2. Bench Press 95/125/145/165/185#.
3. Granite Games Event 8 Pull Push Pull 10:00. (8-6-4-2 115# HC/S2O/MU scaled to 95# and Ring Dips).
Easing back into it; body still fatigued from last weekend competition…
A. 6×2 back squat at 86% = 195# (I missed last two weeks of back squats)
B. Just did 10reps/20/30/40/50 (didn’t go back down) in 11:20
Gymnastics – omitted
A. Back Squat – 195/200 (4 sets) – didn’t feel too bad considering all those WBS we did yesterday!
B. 21:59 Rx – didn’t warm up the skills in this one because time was bit of a premium.
Assisted Handstand walk 15′ – 17′ – 18′
Comp Class Today
E2 min
4 Alt Pistols
6 HSPU
8 C2B
For Time…
My Dubs were not that bad-I chipped away at them. My runs were really good today and I kept pace on all of them. Felt good today!
100 DU
1 Mile Run
2 Snatch 85% #95
75 DU
800M Run
3 Snatch 80% #90
50 DU
400M run
27:37- I finished…The first WOD in Comp class I finished…So excited!
My Dubs were not that bad-I chipped away at them. My runs were really good today and I kept pace on all of them. Felt good today!
Dubs!!!!!!!
Yay! You are making so much progress and it’s so exciting! Great!!
HSW work Done. Did 6×25′
A. 345/365
B. 22:13 Rx
Rev Hyper 6×20
COS Iron Scap
The struggle was real today. Feeling the effects from Kelly yesterday.
Gymnastics skills completed. Three sets of 25′.
A)245#(6) which is 85%.
B)17:29. Snatches completed at 115#.
Hero WOD with class today
Bradshaw 10 Rounds
3 SHSPU
6 DL @225
12 Pull-Up
24 DU
15:39rx
CF HQ said Jason Khalipa did it 11:43 w/ kipping hspu
feeling really good, everything unbroken
**except last set of pull ups 🙁
Gymnastics HAndstands done
Max distance~ 120ft. 100 ft. 130 ft.
A. All 185#
B. 18:23 All snatches at 95#
Skills-Done
A. 285
B. 18:13 (95 on snatches, 45# KB, 95 push press, did c2b)
Skills and Drills :
Done as rx
3 rounds of 80’+ unbroken handstand walks. (Early, early, early haha)
A. 390# across. 2 misses.
B. Saturday WOD with class