Monday 301115

Rest day Mobility Skill - Pull up Day Catch up Day

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OLY – Mon 301215

Snatch Balance "Fast Light" 2-2-2-2 Snatch 3-2-2-1-1-1 OHS 3-3-3-3

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Sunday 291115

25 Kettlebell swings Run 200 meters 25 straight-arm pulls to inverted hang Run 200 meters 20 Kettlebell swings Run 200 meters 20 straight-arm pulls to inverted hang Run 200 meters 15 Kettlebell swings Run 200 meters 15 straight-arm pulls to inverted hang R un 200 m 10 Kettlebell swings Run 200 meters 10 straight-arm pulls to inverted hang Use pull-up bar or rings for straight-arm pull to inverted hang. Use false grip on rings. Use 2 pood Kettlebell on swings. Post time to comments.

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Saturday 281115

For time: Run 800 meters 15 left-legged pistols 15 right-legged pistols 25 sit-ups 12 left-legged pistols 12 right-legged pistols 25 sit-ups 9 right-legged pistols 9 left legged pistols 25 sit-ups Run 800 meters "Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1½ pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

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Friday 271115

For time: Run 400 meters 25 left arm snatches 25kg 25 right arm snatches 25 pull-ups Run 400 meters 20 left arm snatches 20 right arm snatches 20 pull-ups Run 400 meters 15 left arm snatches 15 right arm snatches 15 pull-ups Run 400 meters

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Sunday 061215

20min AMRAP 7 Hang Clean 185/135 15 Sit-ups Post load and number of rounds completed to comments

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Thursday 261115

Rest Day Mobility Skill - Muscle ups Catch up day

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Wednesday 251115

Powerclean 5-5-3-3-3-1-1-1-1 reps. Practice handstand for 20 minutes. Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets. Post loads and handstand progress to comment

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Monday 231115

Snatch 5-5-3-3-3-1-1-1-1 reps. Practice handstand for 20 minutes.

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Saturday 211115

Three rounds for time of: Run 400 meters 21 Hang squat clean 135/95lb 12 Ring dips

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