Posted in life on 19. Apr, 2010
A little late in coming, but in case anyone follows these (post to comments if you do!)…
Warm-up
- 800m run
- Stretches/joint work
- KB warmup: 3 rounds of [4 press L, 4 press R, 8 cirlcles, 8 figure 8's].
- Burgener Warmup
Skill work
- Snatch balance, hang snatch: after practicing the movement with PVC, move up to an open bar. Complete 3 rounds of 5 snatch balance, 5 hang snatch, for form and not time (take your time through this and make sure you’re doing it right).
Workout
- 10 rounds of 10 pull-ups, 10 ball slams @ 20lb. 15 min time cap.
Everyone say Happy Valentine’s Day to… Fran!
21-15-9
pullups
thrusters (M: 95lb, W: 65lb)
Working with a partner as your spotter and counter, your goal is to get as many reps as possible of all listed movements for 15 minutes of work. You will work at each station for 1 minute before moving on to the next station. There are 5 stations of work and one station of rest. You will complete the circuit 3 times.
- wall ball
- burpees
- kettlebell high pull
- kettlebell clean and press
- box jump
- rest
Great job to all today! Big props to Art, Lionel, and Norma for scoring over 300, Adam for 254 with the 24″ box, and Shirley for her killer 410!
PIT Session for January 13, 2010.
Complete the first couplet twice, then complete the second couplet twice. No rest between rounds! You will complete four total circuits.
First couplet
Second couplet
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