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13
Feb

Thursday 021413

Warm-Up:

Gymnastics Warm-Up – Day 2

12 minute AMRAP for quality:

Level 1:

10 Kips Swings
10 Strict Pull-Ups (w/band) or Ring Rows
10 Sec Tuck Hang/ Tuck Ring Support
10 Kettlebell Swings
10 Hollow Raises

Level 2:
5 Muscle-Up Row (w/turnout)
5 Butterfly Pullups
3 Weighted Strict Pullups
2 Skin the Cat
10 sec L-sits (Hang/Ring/Paralette)
3 Reverse Grip Leg Lift Handstand w/ wall

Strength:

5 x 2 Power Clean (3 Second Pause Below The Knees) + 1 Push Jerk

* Rest 60 Seconds

** As Heavy As Possible While Maintaining Perfect Technique.

*** The Push Jerk Is Only Performed After The Second Power Clean.

 

Conditioning:

7 minute AMRAP of:

8 Push Jerks (155/105)
10 Toes 2 Bar
40 Double-Unders

– Then (No Rest)

1 Minute AMRAP of:

Unbroken Hang Power Cleans (155/105)

* If You Drop The Bar Your 1 Minute AMRAP Is Finished.

 

This Week's Mobility

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