A1: Powerclean 3.2.1 x 4; 15 sec rest
A2: Pullups 8.8.8 x 4; 15 sec rest (first set deadhangs, second set CTB, third set chin over bar)
A3: 15 Burpees as fast as possible x 4; 4 min rest
A 'period' designates a 10 second rest interval to reset.
B1: Handstand walk as far as possible in 1 attempt x 5; 30 seconds
B2: 20 GHD Situps x 5; 1 min
Notes:
B1: If you are unable to do handstand walks, do one 40 second static hold, against a wall if necessary.
Showing posts with label Week 2 MM. Show all posts
Showing posts with label Week 2 MM. Show all posts
101710
Pick a skill you KNOW you are not good at, practice for 10 minutes.
ie. muscleups, running drills, handstands, overhead squats, doubleunders, pistols...
AM:
A1: Clean Grip Deadlift @ 30X1: 8, 8, 8, 8; 2 min rest
A2: Press @ 20X1: 6, 6, 6, 6; ; 2 min rest
B1: 15 unbroken kipping pullups x 4; 45 second rest
B2: 10 unbroken kipping HSPU x 4; 45 second rest
C: 15 GHD Situps x 5; 1 min rest
PM:
500m Row @ 85% x 4; 2 min rest
ie. muscleups, running drills, handstands, overhead squats, doubleunders, pistols...
AM:
A1: Clean Grip Deadlift @ 30X1: 8, 8, 8, 8; 2 min rest
A2: Press @ 20X1: 6, 6, 6, 6; ; 2 min rest
B1: 15 unbroken kipping pullups x 4; 45 second rest
B2: 10 unbroken kipping HSPU x 4; 45 second rest
C: 15 GHD Situps x 5; 1 min rest
PM:
500m Row @ 85% x 4; 2 min rest
101510
Ring handstand practice for 15 minutes (yeah, that means get up on those rings and try to do some handstands. If you have the fear, overcome it.) During the same time accumulate 40 pistols, try to go free standing, use support if you need to.
A1: Backsquat @ 30X1: 8, 8, 8, 8; 2 min rest
A2: Weighted Ring Dips @ 20X1: 6, 6, 6, 6; 2 min rest
4 rounds of:
15 squat box jumps to 20" (squat before you jump onto the box - be EXPLOSIVE!)
10 clapping pushups (be EXPLOSIVE!)
90 sec rest
followed by:
3 rounds of:
15 air squats (fast)
10 pushups (fast)
60 sec rest
On squat box jumps use a higher box if you want.
A1: Backsquat @ 30X1: 8, 8, 8, 8; 2 min rest
A2: Weighted Ring Dips @ 20X1: 6, 6, 6, 6; 2 min rest
4 rounds of:
15 squat box jumps to 20" (squat before you jump onto the box - be EXPLOSIVE!)
10 clapping pushups (be EXPLOSIVE!)
90 sec rest
followed by:
3 rounds of:
15 air squats (fast)
10 pushups (fast)
60 sec rest
On squat box jumps use a higher box if you want.
101410
(a)AMRAP power snatches @ #75/50 in 1 min
rest 1 min
(b)AMRAP doubleunders in 1 min
rest 1 min
(c)AMRAP pushpress @ #75/50 in 1 min
rest 1 min
(d)AMRAP row meters in 1 min
rest 3 min
x 5
Note reps of each round.
Add all like reps for a score in each exercise (a1+a2+a3+a4+a5 = total power snatch score).
Note each exercise total.
Goal is to make each succeeding round have more reps. So if I did 20 power snatches my first round, I'd try to beat that on my second round. And so on. This will teach good pacing. Learn the point where you can maintain.
rest 1 min
(b)AMRAP doubleunders in 1 min
rest 1 min
(c)AMRAP pushpress @ #75/50 in 1 min
rest 1 min
(d)AMRAP row meters in 1 min
rest 3 min
x 5
Note reps of each round.
Add all like reps for a score in each exercise (a1+a2+a3+a4+a5 = total power snatch score).
Note each exercise total.
Goal is to make each succeeding round have more reps. So if I did 20 power snatches my first round, I'd try to beat that on my second round. And so on. This will teach good pacing. Learn the point where you can maintain.
101310
A1: Powerclean 3.2.1 x 4; 15 sec rest
A2: Pullups 7.7.7 x 4; 15 sec rest (first set deadhangs, second set CTB, third set chin over bar)
A3: 12 Burpees as fast as possible x 4; 4 min rest
A 'period' designates a 10 second rest interval to reset.
B1: Handstand walk as far as possible in 1 attempt x 5; 30 seconds
B2: 15 GHD Situps x 5; 1 min
Notes:
B1: If you are unable to do handstand walks, do one 30 second static hold, against a wall if necessary.
If there is any clarification needed, please ask.
A2: Pullups 7.7.7 x 4; 15 sec rest (first set deadhangs, second set CTB, third set chin over bar)
A3: 12 Burpees as fast as possible x 4; 4 min rest
A 'period' designates a 10 second rest interval to reset.
B1: Handstand walk as far as possible in 1 attempt x 5; 30 seconds
B2: 15 GHD Situps x 5; 1 min
Notes:
B1: If you are unable to do handstand walks, do one 30 second static hold, against a wall if necessary.
If there is any clarification needed, please ask.
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