21 MAR 2012 - Heavy Work: Snatch

HEAVY:

Full Snatch
Between Sets:
7 Diamond Push-Ups
7 KB Sumo Deadlift, High Pull (1p/.5p)

3 to 4 Sets. Take no more than 20 minutes for this section. Use the Heavy Work section to the right for "Phase" information. ---->

INTENSITY:
Rest Day

RESET:
5 Rounds For Quality:
Cobra Pose, 60 second hold
10 Toes to Bar
Plow Pose, 60 second hold
10 KB Wood Chops (each direction)

20 MAR 2012 - AMRAP, 400m Run, Box Jumps, GHD Situps, Ball Slams

HEAVY:
For 4 Sets, Complete the follow:
8 Man Makers (AHAP*)
6 Ring Dips
4 Strict Pull-Ups
Rest approximately 120 seconds between sets.

This Heavy portion of the workout should take about 20 minutes.
*AHAP - As Heavy As Possible.

INTENSITY:
AMRAP in 15 Minutes of:
400 Meter Run
20 Box Jumps
15 GHD Situps
10 Ball Slams (20/12)

RESET:
3 Rounds of:
5 Bridges
Center Splits, 30 Second Hold
5 Suspended Push-Up to Pike
Seated Pike Stretch, 30 Second Hold

Excellent video on flexibility work!

19 MAR 2012 - Helen

HEAVY:

Rest Day

INTENSITY:
"Helen"
3 Rounds for Time of:
Run 400 meters
1 1/2 pood Kettlebell Swings, 21 Reps (or 55 pound dumbbell swing)
12 Pull-ups





RESET:
3 Rounds, For Quality of:
10 KB Walking Lunge
30 Second Seated Pike
10 Push-Pikes*
30 Second Squat Bridge
10 Scorpions

* Push-Pike - start in the push-up position, raise the hips up and bring the head through the shoulders to maximum contraction. Return to the push-up position without letting the hips sag. This is one rep.