#UnionComp – The Granite Games Cycle – WEDNESDAY (07/12/2017)

Against a forty-one minute clock, complete:

From 0:00 – 10:00, complete:

EMOM ten minutes, alternate between:

Strict Chest to Ring Pull Ups: 5 – 5 – 5 – 5 – 5

…superset with…

Dynamic Push Ups: 10 – 10 – 10 – 10 – 10

Athletes will use an overhand grip on the rings and forty-five pound plates for the push ups.

From 10:00 – 13:00, complete:

Rest

From 13:00 – 23:00, complete:

AMReps ten minutes*:

Max Double Kettlebell Clean and Jerks (2 x 53/35)

*Every time the kettlebells are set down perform thirty-five double unders.

This is the “Long Cycle” in the world of kettlebell competition. Athletes performing this will not set down the kettlebells throughout the course of this ten minute effort. Although this isn’t the intent for today’s workout the kettlebells are intended to stay off the floor for much of the ten minutes.

From 23:00 – 28:00, complete:

Rest

From 28:00 – 34:00, complete:

AMRAP six minutes:

10 Sit Ups

5 Barbell Roll Outs

Be sure to not break at the midline when performing the barbell roll outs.

From 34:00 – 35:00, complete:

Rest

From 35:00 – 41:00, complete:

Against a six minute clock, perform:

Posterior Lat Smashing (w/ kettlebell)

Athletes will perform three minutes per side for today’s cool down.

Recent Posts