Month: January 2014

This is a good example of the bottom of a toes-to-bars rep: not that the hips are open and the feet are behind the bar.
This is a good example of the bottom of a toes-to-bars rep: note that the hips are open and the feet are behind the bar.

Open Event 13.4

As many reps as possible in 7 minutes of:

3 clean and jerks (135/95 lb.)

3 toes-to-bars

6 clean and jerks (135/95 lb.)

6 toes-to-bars

Etc.

Gymnasty

Skills

6 sets of:

Snatch deadlift with 1-second pause at the knees + hang snatch from the pause position + full snatch

Use a load that allows perfect positioning. Weight is irrelevant. A guide might be 50% of 1RM. Increase weight only if positions are excellent.

Snatch high pull 2-2-2

Dave walks around work like this, too.
Dave walks around work like this, too.

Every minute on the minute for 7 minutes: deadlift 3 singles (not max load)

Squat 10-10-10-10

Skills

5 minutes practicing handstand walks

10 minutes practicing single and double kettlebell clean and presses

10 minutes practicing kettlebell snatches

Max double-unders in 3 minutes – 5 burpees to a target for every miss, payable immediately at the end of the interval

If you did not do GHD sit-ups last week: 3 sets of 8-10

If you did GHD sit-ups last week: 4 sets of 10-12

Congrats to Jenn and Tyson, Eden and Keith, Jr. and Eva, and Jeremy and Leanna for their performances on the weekend!
Congrats to Jenn and Tyson, Eden and Keith, Jr. and Eva, and Jeremy and Leanna for their performances on the weekend!

Gymnasty/Gymnasty+ – hit it while you’re fresh!

Row 2 km

If you have excellent skills and good strength in all gymnastics movements, your coach will assign you a very challenging workout that could be considered Gymnasty++. It will involve strict reps of five different movements.

 

With the soundtrack of Rocky IV playing in his head.
With the soundtrack of Rocky IV playing in his head.

Push press 5-5-5

Rest as needed

Row 500 meters

3 rounds:

10 thrusters (95/65 lb.)

10 bar-facing burpees

Skills

Snatch ladder: 1 snatch every minute

Start at 50% of your max snatch. Add 10 lb. after each successful attempt within the allowed time. Do not break this rule: If you miss more than twice in any interval, you are done. Don’t break this rule either: if you did Saturday’s workout, stop when/if you get to 90% of 1RM.

Don’t stack 6 5-lb. plates outside rubber 15s or 25s. Switch to larger plates to prevent damaged bumpers. Use multiple bars only if Dale’s Garage size warrants it.

4 rounds:

10 push presses (135/95 lb.)

8 chest-to-bar pull-ups

Short one for max effort.