#lateral jumps

[gymbunnyamber]

[urbancavewoman-blog]

[strongfigure]

Plyos and Running Interval Workout

Plyos and Running Interval Workout

First published on Fit Girls Rock! by Melissa

Good Morning Fitness Friends,

I thought I’d share my training routine from last night. I wanted something a little different and something that would get my heart rate up so I combined some running with some plyometric work.

5 minute warm-up (treadmill) 0.3 mile run 20 high bench step-ups 0.3 mile run 25 box jumps 0.3 mile run… 20 jump overs 0.3 mile…

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[gutherzigemonster]

09/23/2013 1800 WOD

Monday- 130923

BBG: 15 min to establish a 3RM Pause Snatch (3 sec. pause @ bottom of knee)

Conditioning: 10 min AMRAP of

200m shuttle run (100m out, 100m back)

30 Lateral Jumps (12″)

200m shuttle run

15 C2B Pullups

5 minutes foam roll, warm-up of 2 minute airdyne (stationary bike) then 10 ankle stretch, 90-90, inner thigh stretch, pvc pass through, overhead squat and snatch balance.

Started the snatches at 75, went up in 5 pound increments, 80 -85 -90 .. Could not complete three at 90. First attempt got 2/3. Rested, got 1/3 on second attempt, rested longer, one final attempt, failed.

For the workout, kept the same bar for the lateral jumps, got a band for the pull-ups. No tiring on such short runs, though it did leave my legs feeling kind of odd for the jumps and pull-ups in the band. 

Second round through slowed the jumps down to about five at a time give or take.

Final score: 2 Full rounds + 12 (run out and back & 10 lateral jumps)

[ajagelund]

Squat snatches, snatches and cleans

Warm-up

12 overhead squats (pvc pipe) 6 burpees 3 strict pull-ups

Skill/Strength

Squat snatch 5 - 5 - 5

Comments

Need to get faster under the bar!

Result

40 - 45 - 50 (kg)

WOD

AMRAP, 6 minutes, of: 6 power snatch (50/35 kg) 10 lateral jumps (over bar) 6 kettlebell swings (24/16 kg)

rest 2 minutes

AMRAP, 4 minutes, of: 4 hang power clean (50/35 kg) 4 overhead squats (50/35 kg)

Result

1: 4 rounds + 2 power snatch 2: 6 rounds + 1 hang power clean

[curves-inalltherightplaces]

Tabata WOD was hell

But I think I did pretty well! It was 20 seconds of action, 10 seconds of rest for 8 reps of EACH of the following. Push-ups Lateral jumps Sit ups Squats. So 32 total reps trying to do as many as you can each time. I did 290 total so I'm pretty proud of that! I hope I can make it to tonight's special WOD for First Friday!