2014-12-28

GAMES - SESSION 9

GAMES - SESSION 9
- Try to get this one in on Sunday and Session 10 on Tuesday since we will be closed on Thursday for the holiday...

SKILL:
Muscle Up Drills...
- Run through the 3 main ones we covered last Sunday or pick the one out of the three that applies to you most and make it as tough as you can
Kipping HSPUs
- Do these as a break between Muscle Up drills 

10-15 minutes total

WORKOUT:
" Twisted Diane "
9 Deadlifts (315#/205#)(80% 1RM)
21 STRICT Handstand Push Ups (Challenging Height)
15 Deadlifts (275#/185#)(70% 1RM)
15 KIPPING HSPUs (LOWER Height OR Slight Deficit)
21 Deadlifts (225#/155#)(60% 1RM)
9 KIPPING HSPUs (EVEN LOWER Height OR Bigger Deficit)

10 minute cutoff... Make all parts challenging, but don't get stuck on the HSPUs...

Must adjust your own weights each round...

POST WOD:
DB Hip Raises (60#+/100#+)
3x20 reps (Make these harder, then last week)

Weighted Hollow Hold + Side Bridges (:20/:15ea)
- 3 sets @ 20#/25-35#

POST ALL RESULTS TO THE BOARD & THE BLOG SITE

5 comments:

Brianne Kemp said...

9:34
RXD weights, HSPU with 2 x 25# and 1 ab mat

DB Hip raises suck.

Lisa Dempsey said...

7:45
140#(80%),130# (70%),120#(60%)
HSPU w/2 abmats

Susannah Dunn said...

Had 2 HSPU left to do

Wasn't feeling heavy deadlifts so did 186-175-155. Did all strict HSPU, bc I can't kip to save my life. Started 25+10+1AM....ended with 2 AM. BLAH!

Anonymous said...

DNF
9 DLs @ 195
21 strict HSPU w/ 25# plate and 2 AMs
15 DLs @ 175
15 kipping w/ 25# plate and 1 AM
11 DLs (I think) @ 145

-Katherine

Rachel said...

DNF
9 DL 205#
21 strict HSPU with 25#/15#/1abmat
15 DL 185#
15 kipping HSPU with 25#/1abmat
9 DL 155# then ran out of time