071513

GPP

WOD1:

As a circuit (4 rounds):
max pullups – hang from bar until failure after last rep of each set. Rest as needed to get quality sets.
Max hollow body hold
Max superman hold

Post “complete” to comments.

WOD 2:

8×100 sprints (80%-85% effort) rest 1 minute between rounds. Use grassy area if possible.

Post “complete” to comments.

WOD 3:

Mobility work

Kettlebell Sport

Sport Level Snatch:

Set 1: Heavy Half-Snatch, shorter duration (end set feeling good)
Set 2 (Main Set): Competition weight/competition rules – really push the effort here towards higher reps/longer duration
Set 3: Lighter than competition weight – try to get same time/same duration as set 2. If hands are feeling crappy, use as a technique refinement round or do single arm swings or half-snatches

As a circuit (4 rounds):
max pullups – hang from bar until failure after last rep of each set. Rest as needed to get quality sets.
Max hollow body hold
Max superman hold

8x100m sprints – rest 1 minute between rounds. Use grassy area if possible.

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6 comments

  1. KB Sport Training
    Set 1: 28KG Half Snatch 1:30/arm – 16, 15
    Rest: 2 min.
    Set 2: 24KG Snatch 2:00/arm – 25, 25
    Rest 2 min.
    Set 3: 20KG Snatch 2:00/arm – 28, 24
    Overall it was a good workout. My grip begins to fail at about 1:45 each time. It may just be a matter of forearm strength training.

    You can watch the set here: http://youtu.be/IG9rWfWu6N8

    Circuit: Pull-Ups, Hollow Body Time, Superman Time
    Round 1: 11, 0:20, 0:45
    Round 2: 12, 0:35, 1:01
    Round 3: 10, 0:43, 1:05
    Round 4: 6, 0:45, 1:00

    1. Oh and for your viewing pleasure, somewhere on my youtube page there is footage of the very first comp I was in several years back. I was using 12kg bells in that comp. It’s interesting to compare form from that comp to what it was today. It’s also encouraging to know that I am about to compete with bells that are twice the weight of the ones that I used in my first comp.

    2. Sweet. Just took a quick look at it now, will be more in depth tomorrow. There’s three things I want to focus on: the position of the bell in your hand overhead, dropping the bell from overhead, and the connection of the arm and body on the upswing.

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