Gymnastics Skills & Drills
Three sets, not for times, of:
Legless Rope Climb x 2 ascents
Handstand Walk x 15 meters
L-Sit Hold x 15.15.15
50-54: Legless Rope Climb x 1 ascent
55-59: Rope Climb w/feet x 2 ascents; Handstand Walk x 10 meters
60+: Rope Climb w/feet x 2 ascent; Wall Walk x 3 ascents
A.
Every 2 minutes, for 20 minutes, complete:
Snatch x 1 rep
*Sets 1-2: 65%
*Sets 3-4: 70%
*Sets 5-6: 75%
*Sets 7-10: 80-85%
Followed by …
Three sets of:
4-Stop Halting Snatch Deadlift + 8-second Descent @ 90-100% of 1-RM Snatch
(pause for 3 seconds at 2″ Off the Floor, Mid-Patella, Mid-Thigh, and High Hang – then stand tall, and slowly descend through all of the positions over the course of 8 seconds)
B.
40-54:
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155/100 lbs)
12 Hand-Release Push-ups
15 Box jumps (24″/20″)
55+:
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (145/90 lbs)
12 Hand-Release Push-ups
15 Box Jumps or Step Ups (24″/20″)
Gym Skills and Drills done
3×2 legless
15m HSW (have come to enjoy these)
L-Sit work done
My Gym did thier cersion12 Days of Christmas (32:43)
1 Snatch -155
2 Burpees
3 Push Press – 155
4 T2B
5. Hang Cleans – 155
6 HSPU
7 DL – 155
8 Sit-ups
9 KBS – 32kg
10 Walking Lunges each leg
11 Wall Balls
12 Thrusters -155
dyn/mob Done
3sets x 1 legless rope climb each
not really sure I understand the L-sit – 15.15.15. ( does that mean take few se to rest
and go again? eveything all done , love the HS walks even tho not good but I string a
few and fall and I enjoy them 🙂
A1) 70,75,80,85,x3( I sqt+2 power)
2) used 105
B) amrap: 9rds+3 D/L Rxd( 100lbs)
Coach Nicole: I airdrop the videos of me snatching ..did you recieve them?
Gymnastics stuff done – handstand walks are getting more and more comfortable. Never thought I’d get them, but I know I will now.
A.1.125/130/135/140/145/150/155/160/165/170
A2. 190
B. 8+13
Fantastic to hear about the walks Joe!!
12 days of Christmas Workout
1 MU
2 FS
3 shspu
4 thruster
5 Hang Clean
6 DL
7 BJ
8 Burpee
9 KBS
10 WB
11 T2B
12 C2B
Barbell @115 KBS @70
27:08
About 3min faster then last year and I add MU this year! #progress
Nice man! Gonna be a great 2017!
I think you are right!
Major progress!!! You may be seeing this again … 🙂
Gymnastic portion done
A. Did power snatch+ ohs
2@105,2@105,2@115,2@115,2@125,2@125,1@135,1@135,1@140,1@140,1@140
B. 7+25
Did B before A
Gymnastics Done. Still struggle big time on legless rope climbs and L sits.
A1: 60×2; 65×2; 70×2; 75; 77.5; 80; 82.5kg
A2: 92.5kg
B: Apparently I don’t know how to read. For some reason I saw HSPUs and not HR PUs. Oh well at least they felt solid.
6 rd + 31 reps
They don’t need to be Corey! You can submit them all on Thursday if you need to, just no later then 5:00 pm PST!