October 14, 2010

101011

Warm up?

3 rounds of

400m run

40ish squats

15 Swings (53#, amer.)

Squat (box) x 3

135, 185, 215, 245, 255, 275

Press x 3

45, 95, 115, 120, 125, 130

Handstand Hold: 0:50 (wall)

101012

Ring Support Holds (alt 10 forward rolls)

0:45, 0:50, 0:45, 0:40

10 rounds of:

5 Handstand Attempts

2 Muscle-ups (non kipping but not quite strict)

5 Handstand Attempts

10 Planche Push-ups

about a half an hour

10 x 30# med ball TGUs

101014

Dynamic Press @ 75# x 3 x 9

WOD

100 sets of (with a 20 kg Kettlebell):

H2H Swing (360° underhand)

Clean

Thruster

12:57 (at least 5 min faster than last time)

Ring Support holds w/ 1 min rest

1:00, 0:30, 0:25, 0:30, 0:20, 0:15

10 Min. of handstand and forward roll practice

100 Sit-ups: 3:40 (unanchored, no swing)