7.13.13 Training Session (1)

Workout
5 minutes to sweat
Then:
10x Snatch (each) + 10x Goblet Squat
Perform in succession with no rest between movements
Keep it light through, it’s a warm-up
3 sets (player can increase the load once)
Then:
3x15m Burpee/Broad Jump
3x15m Wheelbarrow Walk
Then:
“Tabata This”
20s Work/10s Rest
KB Snatch (L) 
KB Snatch (R)
Split Jump 
Box Toe Touch
Jump Ball Slam
Burpee
Mountain Climber
Double Unders / Single Unders
8 consecutive rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
GP Games start monday! 
 
Photos
A workout for most. A warm-up for us.

A workout for most. A warm-up for us.

Of all the movements during "Tabata This" the Jump Ball Slam is perhaps the most devastating.

Of all the movements during “Tabata This” the Jump Ball Slam is perhaps the most devastating.

To be competitive during any 21-15-9 rep structure where the loads are relatively light conditioning should allow one to go unbroken for each tier. It was my first time doing 21-15-9 Power Cleans. I was unable to go unbroken today. It reminds me of Fran. In the beginning going unbroken was difficult. Now I fly through it no problem. I've also done Fran about 20 times in the last 3 months. Practice will prove effective for the Power Clean/Ring Dip combo as well.

To be competitive doing any 21-15-9 workout where the loads are relatively light you must go unbroken. It was my first time doing 21-15-9 Power Cleans/Ring Dips so I didn’t know what to expect. I was unable to go unbroken today. It reminds me of Fran. In the beginning going unbroken was difficult. Now I fly through it no problem. I’ve also done Fran about 20 times in the last 3 months. Practice will prove effective for the Power Clean/Ring Dip combo as well.

The Xeve

The Xeve