081313

GPP

4 rounds:
2min single arm swings (switches as needed)
2min goblet squats
3 minute rest

Then 30min airdyne/jump rope/row (something lower intensity and impact but longer duration)

Kettlebell Sport

Technique work with competition weight

Then GPP from above (3 rounds)

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4 comments

  1. Rnd #1 16kg 60 swings 35 squats
    Rnd #2 20kg 61 swings 30 squats
    Rnd #3 24kg 51 swings 21 squats
    Rnd #4 24kg 52 swings 22 squats

    Did squats at moderate pace to work on form. Last two rnds low back protesting so quit before time was up

  2. GPP:

    Rnd1: 16 kg – 70 Swings, 30 squats
    Rnd2: 24 kg – 60 Swings, 20 squats
    Rnd3: 24 kg – 50 Swings, 20 squats
    Rnd4: 24 kg – 50 Swings, 20 squats

    Running full speed 2×400 meters.

  3. Rnd #1 16kg, 76 swings 42 squats
    Rnd #2 16kg, 76 swings 42 squats
    Rnd #3 16kg 76 swings 30 squats
    Rnd #4 16kg 74 swings 27 squats

    30min eliptical machine
    12,69km with heart rate at 135bpm

  4. Technique work, 24kg. Snatch 30 or so reps broken into small sets. Form focus.
    double 24kg Jerk. 30 or so reps, Form focus.

    GPP 3 rnds:
    Rnd 1: 28kg, 65 swings, 30 squats
    Rnd 2: 28kg, 61 swings, 31 squats
    Rnd 3: 28kg, 55 swings, 28 squats.

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