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WEDNESDAY 10-10-2018
-HAPPY BIRTHDAY TO LUCAS MOKONE!
LEVEL 1
A. GYMNASTICS PUSHING
Supported handstand hold
Accumulate as much time as you can within 5 minutes
– Run 100m every time you rest*6 min cap
B. CONDITIONING TEST
EMOM 10:
5 hang power cleansFor load
LEVEL 2
A. GYMNASTICS PUSHING
For time:
50 HSPU
– Run 100m every time you rest*6 min cap
B. CONDITIONING TEST
For time:
30 power cleans, 85/61*10 min cap
0 -
TUESDAY 11-09-2018
-HAPPY BIRTHDAY TO LIZAAN FOUCHE!
LEVEL 1
Front squat
3 x 8
Across, all heavy
Aim for 3-5% heavier than last weekB. GYMNASTICS CONDITIONING
Strict pull-up
8-8-8-8
Pike/box HSPU
3-3-3-3LEVEL 2
Front squat
3 at 70%
3 at 80%
Max reps at 90%B. GYMNASTICS CONDITIONING
Legless rope climb
4-3-2-1
Strict deficit HSPU
4-4-4-4 -
WEDNESDAY 05-09-2018
-HAPPY BIRTHDAY TO AMMERI MARX!
LEVEL 1
A. BARBELL CONDITIONING
Halting power snatch
5 x 3, across
Pause for 2 secs at mid-thighB. CONDITIONING
Every 2 minutes x 4:
12 DB snatch, 22.5/15
10 push-upsLEVEL 2
A. BARBELL CONDITIONING
Power snatch
Build to a heavy 3 (1.1.1) in 15 minutesB. CONDITIONING
Every 2 minutes x 4:
12 power snatch, 35/20
10 HSPU -
TUESDAY 04-08-2018
-LEVEL 1
A. GYMNASTICS SKILL
EMOM 12:
Even: 20-30 sec handstand holdOdd: 6 hinge rows
B. CONDITIONING
For time:
700m run
35 DB push press, 15/10
35 lateral jumps over a DB
35 DB push press, 15/10
700m runLEVEL 2
A. GYMNASTICS SKILL
EMOM 12:
Even: 1-3 freestanding HSPU (count attempts)Odd: 2-4 strict muscle-ups
B. CONDITIONING
For time:
1km run
50 push press, 43/30
25 lateral jumps over the bar
50 push press, 43/30
1km run -
WEDNESDAY 29-08-2018
-HAPPY BIRTHDAY TO ART DE LACERDA!
LEVEL 1
A. STRENGTH CONDITIONING
7 giant sets of:
5 deadlifts, build to your heaviest 5
8-12 pull-ups
Max pike push-ups
10 DB sit-ups*Rest as needed between sets
LEVEL 2
A. STRENGTH CONDITIONING
7 giant sets of:
2 deadlifts, build to your heaviest 2
5-8 strict C2B pull-ups
Max strict tempo HSPU (3012)
10 GHD sit-ups*Rest as needed between sets
Posts tagged with ‘HSPU’
HSPU