Warm Up:
400m Run for time
Scorpion Complex Stretch
2 Rounds
5 Strict Pullups
10 Paralette Push Ups
15 OH Squats
A) Squat Snatch 5×2 @ increasing weight – start each set on 2mins
B) Gymnastic Circuit
3 Rounds Not For Time – Complete:
30s Handstand Hold (Scale to; freestanding, against the wall, headstand)
30s Ring Support (For proper support wrists must be turned out and body in a hollow)
30s L-sit ( For proper L-sit heels must be above the height of the hips and legs straight)
30s Chin above the Bar (Engage lats and retract shoulder blades)
* Each 30s can be broken up into smaller sets, 30s must be reached before moving onto the next exercise
C) Tabata “Bottom to Bottom” Squats
Each rep begins and ends at the bottom of the squat, there is no pause at the top of the squat and each 10 second “rest” period is held at the bottom of the squat.
Quad and Hamstring stretches to finish
snatch
nadine
daz 40, 42.5, 45, 47.5, 47.5
4rds
3 jerks (50/30)
30s chin over bar hold
30s handstand hold
row
2x1500m (1min RI)
nadine [1. 6:35(2:11/ave); 2. 6:27(2:07/ave)]
daz (1. 5:43(1:54/ave); 2.5:40(1:53/ave)]
snatch
nadine 20, 22.5, 25, 26
Snatch=30,35,40,45,50
Gymnastics
B2B tabata squat = 17,18,16,15,14,15,15,16
Ouch my quads were burning.
Snatch 5×2 @ 40,40,45,45,40
Gymnastics, held a handstand for like 10s the first rounds!
B2B tabata squat= pain 18,16,14,12,12,12,12,12
deadlift from 29/12 casue i felt like some deadlifts:
3×5 @ 130,135,140
snatch: 35,37.5,40,45,47.5
3 rounds gymnastics – handstand against wall, bar hold (no rings available), tuck sit on bars, chin above bar holds – 30sec for all
no tabata