GPP
WOD 1:
As a easily-paced circuit:
4×8 Bulgarian split squats (weighted if possible, but the reps need to be clean, especially if you’re unfamiliar with the movement
4x max pull-ups
WOD 2:
10min AMRAP:
1 clean RT
1 kb front squat RT
1 jerk RT
Repeat with left arm = 1 round.
Post total rounds to comments.
WOD 3:
4x max push-up plank hold (squeeze glutes and stomach)
Kettlebell Sport
Rest 1 minute between rounds:
2min jerk 16kg
2min jerk 20kg
2min jerk 24 kg
2min jerk 16kg
2min jerk 20kg
2min jerk 24 kg
5min snatch 16kg
1 set max sumo squats
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WOD#1 Bulg Sqts 16kg
Pullups 14-13-11-10
WOD#2 20kg 31 rnds (terrible breathe control had to set bell down several times)
WOD#3 1:47-1:37-1:34-1:30
Wod1: 4×8 unweighted, 19,10,8,7
Wod2: Lost count…
Wod3: 1;30, 60s, 50s, 50s
Wod#1 8×4 Bulgarian squats with two 8kg.
Pull ups 11,8,8,8
Wod#2 41 rounds, 16kg
Wod#3 1:50, 1:20, 1:00, 50s
Tough leg day today. Thank you.
Last two weeks before comp. Feeling strong after vacation.
KB Sport Training.
Jerk Sets:
2min – 16kg – 10rpm
2min – 20kg – 10rpm
2min – 24kg – 10rpm
2min – 16kg – 10rpm
2min – 20kg – 10rpm
2min – 24kg – 12rpm
Snatch
24kg – 5 min (2.5 min per arm) – 14 rpm. going to be an interesting snatch session. mind over matter, mind over matter.