2014-05-11

SUNDAY WORKOUT

JUST ONE CLASS TODAY @12PM...

Happy Mothers Day!!

GYMNASTICS STRENGTH:
Every minute on the minute for 6 minutes perform the following working near perfect body and head positions:

2-6 STRICT HSPUs (Pick a number and try to stay within ONE REP of it for all 6 rounds)

POWER:
3 Position Snatch
- Rep 1 - Mid-thigh Hang POWER Snatch
- Rep 2 - Right Above Knee Hang POWER Snatch
- Rep 3 - POWER Snatch (Floor)

Go as heavy as you can for this complex and go ahead and drop between each rep to give your grip a break between each rep... Use 15-20 minutes and 4-6 total sets to get to a MAX LOAD...

WORKOUT:
Perform as many reps of Double Unders as possible in 40 seconds
REST 20 SECONDS (Transition to next exercise)
Perform as many reps of Med Ball Slams as possible in 40 seconds
(Women - Use 20-30# & Men - Use 35-50# Ball)
REST 20 SECONDS (Transition to next exercise)
Perform as many reps of Ring Rows as possible in 40 seconds
(Feet on top of a 20" box, if possible)
REST 20 SECONDS (Transition)
Perform as many reps of Burpees as possible in 40 seconds

Just one time through this one so push hard!!

POST YOUR HSPU REPS, BEST WEIGHT AND TOTAL REPS FOR THE WORKOUT TO COMMENTS

6 comments:

Colin McDermott said...

6 HSPU
145# snatch
76 DUs
31 slams (50#)
30 ring rows
34 burpees

John Dunn said...

1 HSPU
120# Snatch
15 DU
25 Slams (40#/50#)
25 Ring Rows
27 Burpees

Grace Carodan said...

#90 snatch, 3 handstand pu with two mats plus bumper, 107 total #20 ball

Grace Carodan said...

#90 snatch, 3 handstand pu with two mats plus bumper, 107 total #20 ball

Jason Monroe said...

6
155
43, 25, 33, 25

Anonymous said...

Roger 5 box handstand

105 snatch

120 singles 30 ball slams 35# ball

30 ring rows

18 Burpee