2015-01-20

GAMES - SESSION 18

GAMES - SESSION 16

GYMNASTICS TEST:
20-50 reps for time (6 minute cutoff)

Your choices are:
1. Muscle Ups (20-30 reps)
2. T2B (30-50 reps)
3. HSPUs (30-50 reps)
4. CTB Pull Ups (30-50 reps)

5. Pistols (60 reps)

WORKOUT:
2 MINUTE CLOCK:
25 DUs
10 Lateral Barbell Jump Burpees
MAX REP Squat Clean & Jerk (60% 1RM)

REST 2 MINUTES (Partner will go if you have one)

2 MINUTE CLOCK:
25 DUs
10 Lateral Barbell Jump Burpees
MAX REP Squat Clean & Jerk (70% 1RM)

REST 2 MINUTES

2 MINUTE CLOCK:
25 DUs
10 Lateral Barbell Jump Burpees
MAX REP Squat Clean & Jerk (80% 1RM)

REST 6 MINUTES

3 attempts at a MAX LOAD Squat Clean & Jerk (85-100%)
(You get 3 attempts only on this one so pick you weights wisely!)
(8 MINUTE CAP)

CORE STRENGTH/STABILITY: On your own... Don't skip!!
2 sets of 4-8 reps of GH Raises
2 sets of 6-10 reps of V Ups

Make sure to scale the DU & Burpee reps, as needed... You should have 45-60 seconds to get C&Js in each round...

8 comments:

Eldon said...

15 mu's 6:00
155×7
185×5
205×2
Then:
225,240,missed 250

Vice said...

30 chin 2 bar in 6 minutes
using small blue and small red band

65# x 5
70# x 3 or 4?
80# x 3

PR for C&J 123 was 110 a year ago.

Lisa Dempsey said...

30 HSPU 4:51 (I abmat and 10# plate)
Still don't have DUs so got 5 each rd then moved on. Worked off 85# for C&J:
45# (21) this was actually front squats b/c I goofed up.
55# (11)
65# (4)

Susannah Dunn said...

30 T2B 6 mins? Didn't know there was a time cut off but it didn't take me that long to do 30.

Scaled workout to 15 DU bc I'm still mastering them...probably shouldve done 10...didn't have a ton of time for cleans

RD1 83#-6 c&j

RD2 98#-3 c&j

RD3 113#-3 c&j

Susannah Dunn said...

Also, c&j at:

120
130
143 (PR)

Anonymous said...

42 T2B in 6 minutes

68# - 6
78# - 5
88# - 3

118# C&J (5#PR)

-Katherine

Emilie Goldsberry said...

18 HSPU, 15# plate and ab mat did too big of a set out the gate and gassed out!
We did 90 seconds on and off without the DU due to "Matt"
6 reps at 85# (I think I wrote this wrong on the board)
4 reps at 100#
2 reps at 115#
Best C & J weight 145#, 10# PR

Brianne Kemp said...

6 minutes of struggling to get C2B - maybe hit 3 solid ones and a whole lot of attempts.

5 reps at 85#
3 reps at 100#
1 rep at 115#

Best C&J - 135#
Best Clean - 145# (2# clean PR)