2014-04-07

MONDAY WORKOUT

Gymnastics Skills 10 Minutes:

Pistols - work on technique, not volume. Use a box, a plate under your heel, or hold a plate in front of you… do what you need to do to work on these, but whatever scaling you did the last time you did pistols, do LESS scaling this time. Make it harder! Do several small sets of 4 - 6 reps.


15 Minutes ONLY:
Full Squat Clean 1RM
*You only get the 15 Minutes, so work up quickly. Try to establish a new 1RM.


Then…


3 Rounds of:

50 Double Unders
30 Ball Slams (20/14)
10 Toes2Bar

**10 Minute Cut-off**

*You can do Single Unders as a scale, but you must double the reps to 100 each round.



30 comments:

Darren said...

185# PR
7:40

Anonymous said...

#140
7:14-19...somewhere in there. Can't remember exactly. (14# ball for 30 reps)

Jen

Anonymous said...

Roger 180 lbs. 9:32 on 35 # ball slam with knee raises

Lisa Dempsey said...

70#.
7:57 (20#; 100 singles)

Katie Troyer said...

83# 8:26

Anonymous said...

155# PR 8:52 30# ball
Dave

Carolyn said...

90# Power Clean, 5# PR
2 Rds+11 w/14&20#WB, K2C, 10DU /Rd

Anonymous said...

205# power clean (10# pr),
9:39

Eric

Anonymous said...

175# power clean (20# pr)
9:30

Justin

Emilie Goldsberry said...

130# squat clean (5# clean PR)
9:57, 30# ball all rounds, did 60 singles instead of last 30 DU

Rachel said...

118# PR
Just 4 T2B short of 3 rounds, but I actually did them!

John Dunn said...

180# power clean 10# PR
2 rds plus 13 slams (DUs are evil so scaled to 40 so I could do some of the other movements)

Megan said...

140# Clean
Can't remember time for workout...

Anonymous said...

130# clean 10# PR, not sure in time 8:30ish. 100 SU, 20#BALL, Knees to armpit
Erin J.

Jordan said...

240#, missed 250# 3 times (almost 5# PR)
5:07

pirish said...

165# power clean. 9:47 30 DU's, 25# slams 25 reps

Crystal Stidham said...

140# (5# PR)
10:00 :) - 30# ball

Joanna said...

180# squat clean

Sharon said...

100#; 8:56 15 DU, knee raises

Jason Monroe said...

235# - 10# PR
8:08 50# ball

Susannah Dunn said...

103# clean (5# PR) still not getting the clean technique....grrr

2 rds and 30 slams (14/20) 2 rds SU, 1 rd DU, knees to armpits

Anonymous said...

205# clean
New PR

Cody

Grace Carodan said...

#135

Anonymous said...

210 (15#PR). 5:11 (40# MB)

Mario

Steve said...

205# clean 7:00

Whitney Korgan said...

153# clean PR! 9:29

Lindsey said...

145#
6:07

dani b. said...

125 # 10:00

Colin McDermott said...

275# (20# PR)
7:54 (40#)

Crystal Stidham said...
This comment has been removed by the author.