Attention: Thursday will be an OFF day as this Friday the gym will be unavailable.
Warm-up: 5min jog + Dyn Stretches
Skill: 10min to complete as many 1-5 HSPU ladders (after every set complete 4 pistols...EX: 1 HSPU complete 4 pistols...2HSPU complete 4 pistols...3HSPU complete 4 pistols...etc.)
1. Snatch Grip DL @ 5sec. down, explode up; 6 x 3 / 180sec rest
2A. Wtd Chin ups 5 x 3-2 / 2min rest
2B. Wt. Dips 5 x 4-3 / 2min
3. GHD Raises@ 2020 3 x 15 / 2min
post weights used and skill work done for HSPU
Erin:
ReplyDeleteHSPU and pistols- 2 rnds + 1 HSPU into my # 3rd set
1. Snatch grip dead lift: 185# all sets (my grip was the hardest part)
2. wtd chins 5x 3 @ 25#
b. wtd dips 5x4 @25#
3. GHD's done
Dan:
HSPU and pistols- 3 rds + 1 set
1. 250#
2a. 5x3 @50#
2b. 5x4 @50#
3. GHD's done
We are up in Medford, OR and went to the box here in town. It was SUPER fun! The people were really nice and let us use their gym....TOTAL BLAST!
HSPU and Pistols: 2 rounds.
ReplyDelete1. Snatch DL 135,135,155,155,165,165
I agree Erin, the grip was very hard to keep a hold of.
2a. 15# 5x3
2b. 10# 5x4
3. Wt back ext... 3x15 25#.. No GHD at club.
I'm a day behind cuz I took Wednesday off.
ReplyDeleteHSPU/Pistols: Completed 3 rounds
Snatch grip dead lift: 225,the rest at 245
....grip killer!
Wtd Chins: 50,60,70,70,70
Wtd dips: 50,60,70,70,70
GHD's: completed
Nice work everyone...
ReplyDelete