080613

GPP

WOD 1:

4x max pull-ups

WOD 2:

10 rounds for time:

100m shuttle (50m each way)
10 push-ups
10 heavy swings

Rest 3 minutes between rounds 5 and 6

WOD 3:

4x max v-ups

Kettlebell Sport

Warm-up with light technique work

Snatch Sets. Try for a click or two faster than comp. tempo.

2min – 16kg
2min – 20kg
2min – 24kg
2min – 16kg
2min – 20kg
2min – 24kg

Rest 1 minute between sets.
If hands feel crappy, go to half-snatch.

5 min jerk set -24kg, faster than comp tempo if possible.

5k run

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5 comments

  1. Wod#1 11, 10, 9, 9
    Wod#2 subbed running with 1min rope jump with a double under every 10swing.
    First 140,100,110,120,100
    Second 110,110,110,110,90
    Double hand KB swings with 20kg
    Total time 20:38 plus 3min rest (23:38)
    Wod#3 19, 13, 12, 10

    1. If you do the GPP workouts you would do all three WODs in one training session. Should be enough for the day if done at the right intensity.
      The kettlebell sport training is geared specifically towards athletes training for kettlebell sport competitions. Right now, for the next few weeks the sport training will be getting lighter and lighter as they are at the end of a training cycle. In a few weeks the volume will increase again.

  2. Kettlebell Sport Training
    2min – 16kg – 16 rpm 2 min/arm
    2min – 20kg – 16 rpm 2 min/arm
    2min – 24kg – 12 rpm 2 min/arm
    2min – 16kg – 10 rpm 2 min/arm half snatch
    2min – 20kg – 10 rpm 2 min/arm half snatch
    2min – 24kg – 10 rpm 2 min/arm half snatch

    5 min jerk set -24kg, – 44 reps

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