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11
Feb

Tuesday 021213

Warm-Up: albany fitness

Gymnastics Warm-Up – Day 1
12 Minute AMRAP for Quality:

Level 1:
10 Ring Pushups
10 Sec Tripod
3 Handstand kick up attempts
10 Sumo Deadlift w/ Kettlebell
10 Superman Raises

Level 2:
5 Handstand Pushup (With or without Wall assistance)
10 Sec Frog stand or Tuck Planche
10 Pistols (Alterating Legs)
10 Hollow Rocks
10 Superman Rocks

 

Barbell Gymnastics:

7 x 2 – Snatch Deadlift + Low Hang Snatch

* Heavy As Possible

** Rest 60 Seconds Between Sets

*** 12 Minutes Time Cap

 

Conditioning:

6 Minute AMRAP of:
7 Hang Power Snatches (135/95)
14 Handstand Pushups
28 Double-Unders

Rest 2 Minutes

6 Minute AMRAP of:
7 Hang Power Snatches (135/95)
14 Handstand Pushups
28 Double-Unders

 

This Week's Mobility

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