5x3 low box squats
5x5 GHR
5x10 hammer stikes
2x60 sec wall sit with front raise
2x60 sec plank with rev leg raise
3 individually timed rounds of:
20 planters
12 push press 45#
9 hand-release push ups
6 burpees and tuck jumps (2 jumps per rep)
My Training:
5X2 Hang Snatch (full stall, above knee, full squat) – heaviest possible, rest as needed
2a) 5X5 OHS AFAP @ 100% of heaviest above – rest 60 sec
2b) 5X8 Good Mornings – medium/heavy, rest 60 sec
Skill
20 minutes HS Walk for total distance
Results:
1) 145, 165, 175, 175, 180 (missed 3, got one)
Can get the damn weight up but am so shaky getting under the damn bar.
2a) 180, 180, 180, 185, 185
warmed up to this and the final two rounds were super easy and super fast
2b) same weight as above. was actually suprised at how good and strong these good mornings felt for 8 reps.
Did the walks. Got only 60 meters in the 20 minutes. Nervous system began failing me at the end and getting inverted was doing some crazy things to my mind. Found that the parking garage at my apartment is perfect for this. May head down there a few mornings a week for more work and some sprint work! Suck at gymnastics!
5x5 GHR
5x10 hammer stikes
2x60 sec wall sit with front raise
2x60 sec plank with rev leg raise
3 individually timed rounds of:
20 planters
12 push press 45#
9 hand-release push ups
6 burpees and tuck jumps (2 jumps per rep)
My Training:
5X2 Hang Snatch (full stall, above knee, full squat) – heaviest possible, rest as needed
2a) 5X5 OHS AFAP @ 100% of heaviest above – rest 60 sec
2b) 5X8 Good Mornings – medium/heavy, rest 60 sec
Skill
20 minutes HS Walk for total distance
Results:
1) 145, 165, 175, 175, 180 (missed 3, got one)
Can get the damn weight up but am so shaky getting under the damn bar.
2a) 180, 180, 180, 185, 185
warmed up to this and the final two rounds were super easy and super fast
2b) same weight as above. was actually suprised at how good and strong these good mornings felt for 8 reps.
Did the walks. Got only 60 meters in the 20 minutes. Nervous system began failing me at the end and getting inverted was doing some crazy things to my mind. Found that the parking garage at my apartment is perfect for this. May head down there a few mornings a week for more work and some sprint work! Suck at gymnastics!
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