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:
185# PR
7:40
#140
7:14-19...somewhere in there. Can't remember exactly. (14# ball for 30 reps)
Jen
Roger 180 lbs. 9:32 on 35 # ball slam with knee raises
70#.
7:57 (20#; 100 singles)
83# 8:26
155# PR 8:52 30# ball
Dave
90# Power Clean, 5# PR
2 Rds+11 w/14&20#WB, K2C, 10DU /Rd
205# power clean (10# pr),
9:39
Eric
175# power clean (20# pr)
9:30
Justin
130# squat clean (5# clean PR)
9:57, 30# ball all rounds, did 60 singles instead of last 30 DU
118# PR
Just 4 T2B short of 3 rounds, but I actually did them!
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)
140# Clean
Can't remember time for workout...
130# clean 10# PR, not sure in time 8:30ish. 100 SU, 20#BALL, Knees to armpit
Erin J.
240#, missed 250# 3 times (almost 5# PR)
5:07
165# power clean. 9:47 30 DU's, 25# slams 25 reps
140# (5# PR)
10:00 :) - 30# ball
180# squat clean
100#; 8:56 15 DU, knee raises
235# - 10# PR
8:08 50# ball
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
205# clean
New PR
Cody
#135
210 (15#PR). 5:11 (40# MB)
Mario
205# clean 7:00
153# clean PR! 9:29
145#
6:07
125 # 10:00
275# (20# PR)
7:54 (40#)
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