080513

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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4 comments

  1. 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.

  2. 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.

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