2014-12-30

GAMES - SESSION 10

GAMES - SESSION 10
- even if you missed Sunday perform this one at Open Gym tomorrow...

GYMNASTICS SPEED & POWER:
1st 90 seconds - :30 Kipping CHEST 2 BAR Pull Ups 
2nd 90 seconds - 10 Russian KB Swings (Really work on hip drive & keeping heels down)
3rd 90 seconds - :30 Kipping HSPUs 
- 3 rounds through this whole sequence 

STRENGTH:
Front Squat
4 sets of 3 reps
- Set 1&2 (90%) & Set 3&4 (95%
(4:00 clock per work set)

WORKOUT:
Med Ball Slams & Wall Ball Ladder
(Start at 1 & move up by 1 rep each round for 2 minutes, rest 1 minute... Repeat this cycle 3 times moving the med ball weight DOWN slightly each round)
- 1st Cycle - (25-30# for Ladies & 35-40# for Men)
- 2nd Cycle - (20-25# for Ladies & 25-35# for Men)
- 3rd Cycle - (14# for Ladies & 20# for Men)

POST ALL YOUR RESULTS TO THE BOARD TOMORROW

3 comments:

Susannah Dunn said...

2-1-3-3 #168 FS

4rds+4WB @25 WB

3rds +5WB@20 WB

3rds +4WB @14WB

Lisa Dempsey said...

Gymnastics:
Rd 1: 5, 10, 10 (1 abmat and 15#)
Rd 2: 6, 10, 11 ( same )
Rd 3: 6, 10, 10 ( same )

FS: completed all @ 90 and 95%+1#

Workout n/a

Rachel said...

FS 163# 3-3
FS 168# 2-1

4 rounds + 5 WB 25#
3 rounds + 4 WB 20#
3 rounds + 8 WB 14#