Nov 282013
 

Muscle-up progressions and ring skills.

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15min AMRAP (for quality and minimum rest)

  • 1 x ring push-up
  • 1 x strict pull-up
  • 100m run
  • 2/2/100
  • 3/3/100
  • ….

30 double-unders would be a goob substitute for running.

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IMG_9193

 Posted by at 20:04
Nov 272013
 

2-position clean + 2 push jerks x 5. Focus on quality, no fails! 50 burpee penalty for a failed rep.

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“DT”. 5 rounds for time:

  • 12 x deadlift (70/50kg)
  • 9 x hang power clean (70/50kg)
  • 6 x push jerk (70/50kg)

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20121012-IMG_8138-Edit

 Posted by at 20:02
Nov 252013
 

Back squat 4×6@70%

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3 rounds for quality and minimum rest:

  • 10 x overhead lunge (jerk grip)
  • 15 x good morning / hip extension
  • 15 x weighted sit-up / GHD sit-up
  • 15 x supine ring row

Start light and add more weight for rounds 2 and 3.

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IMG_9826-Edit

 Posted by at 19:49