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MONDAY 19-11-2018
-HAPPY BIRTHDAY TO JULIEN RAJAN!
LEVEL 1
A: GYMNASTICS CONDITIONING
EMOM 10:
Even: Max kipping pull-ups in 45 sec
Odd: 30 sec dip support holdB: CONDITIONING
7 rounds for time:
15/12 cal. row
12 push press, 30/20
9 burpee box jumps, 24/20″LEVEL 2
A: GYMNASTICS CONDITIONING
Even: Max UB ring MU in 45 sec
Odd: 30 sec L-sitB: CONDITIONING
7 rounds for time:
21/18 cal. row
15 DB push press, 22.5/15
9 burpee box jumps, 24/20″0 -
FRIDAY 09-11-2018
-A: STRENGTH CONDITIONING
EMOM 10:
5 TnG push press
Work at 70-80% effort, same load acrossB: CONDITIONING
AMRAP 18:
36 DU
18 S2O, 55/35
9 lateral bar burpee -
WEDNESDAY 07-11-2018
-LEVEL 1
A: BARBELL CONDITIONING
Every 90 sec x 5:
2 snatch deadlift w/ 3 sec eccentric
2 hang power snatch w/ 2 sec hold in receivingB: CONDITIONING
30-20-10 reps for time:
Alt. DB snatch, 22.5/15
Single arm DB push press, 22.5/15LEVEL 2
A: BARBELL CONDITIONING
Every 90 sec x 5:
2.2.2 TnG power snatch, ascending load2 TnG reps, reset, repeat 2 more time
B: CONDITIONING
21-15-9 reps for time:
Hang power snatch, 52/35
HSPU -
TUESDAY 16-10-2018
-LEVEL 1
A. GYMNASTICS SKILL
5-8 sets:
Tuck up to inverted hang
Hold for 10-20 secs
Come down to active hang
Hold for 10-20 secsB. CONDITIONING
AMRAP 24:
12 box jump step downs, 20″
9 DB push press per arm, 15/10
15/12 cal. bike/rowLEVEL 2
A. GYMNASTICS SKILL
8 sets of the complex:
Strict muscle-up
Bottom of dip
Forward roll
Return to hang in false gripB. CONDITIONING
AMRAP 24:
15 box jump overs, 24/20″
9 DB push press per arm, 22.5/15
21/15 cal. bike/row -
TUESDAY 18-09-2018
-A. STRENGTH
Z-press
5 x 5 (across, all heavy)B. CONDITIONING
AMRAP 15:
200m run
15 push press, 52/35
9 box jumps, 30/24″
Posts tagged with ‘push press’
push press