080913

GPP

4 rounds:
Run 400m
Max push-ups
Max pull-ups
12 double Kettlebell press

Post total push-ups/pull-ups to comments.

Kettlebell Sport

3min snatch competition weight
1min rest
3min snatch competition weight
1min rest
3min snatch competition weight

3x static hold jerks – competition

8x100m sprints

Advertisements

4 comments

  1. Kettlebell Sport:
    Snatch Sets:
    1 – 3 min/arm 24kg 10 rpm. felt good. finished the set strong.
    2 – 3 min/arm 24kg 12 rpm. Strung for roughly the first 1.5 min with the left and first 2 min for the right. dropped pace down to 8 or so rpm as each arm weakened.
    3 – 3 min/arm 24kg switched to half snatch to save hands/shoulders a week from the comp. still pushed hard. did not count the reps.

    3x static hold jerks – Tried out a ladder kind of set. First rep 1 slow count hold. Second rep 2 slow count hold. Third rep 3 slow count hold and so on….
    Set 1 – 1-7
    Set 2 – 1-8
    Set 3 – 1-11

    45 min slow steady jog.

  2. Total time: 25 min. something
    Push ups: 50, 40, 30, 35
    Pull ups: 15, 11, 10, 12
    Double presses with 2x16kg

    Very nice workout as all workouts in this website.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s