Morning
Speed
On the Minute for 10 minutes, perform 3 Power Snatches.
Dustin - 132-137#
Jon - 147-154#
Kyle - 164-176#
Ricky - 142-147#
Stacie - 109-114#
Libby - 104-109#
Addi - 99-104#
Shelley - 87-92#
Rebecca - 92-99#
Kat - 92-99#
These are guidelines so they're not set in stone. If you feel you can do a bit more or don't think you can keep the speed flowing, deviate a little in either direction.
Skill & Conditioning
Gymnastic Skill Work for Everyone
Afternoon
Conditioning
Cinco de Mayo
5 rounds for time of:
5 HSPU (parallettes to 2 red's/blue plate, kip if needed)
5 Squat Cleans, 176#/126#
5 Swings, 2x45# DB's/2 pood
5 Wall Balls, 20#/14# (12ft Target)
5 Muscle ups, 15#/BW
Post results from all workouts to comments.
4 comments:
6 @ 109#
4 @ 114#
Fun!
Snatch #154
10-15min later did
"Cinco de Mayo"
34:00min
HSPUs took about have the time for me everything else not too bad. Good luck everyone!
Jon
5 @ 87#
3 @ 92#
2 @ 97#
These felt good; I started out taking 16-17 seconds per round but finished at 15 seconds per round as time went on and weight increased. I was able to keep bar close to me so I think that was key. I know I don't use full hip extension so these will continue to be a work in progress.
I worked on dips and pistols afterwards. I think I'm getting the kip down on the dips; the false grip hang from bar was tough. I did not attempt any pullups from false grip position.
35:15 on Cinco de Mayo
I kipped all HSPU's from ground after failing to get any from blue plates ( I did last rep of HSPU's from one abmat in rounds 3 and 4 after failing twice in a row)and I did pullups/pushups or toes to bar in place of muscle ups.
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