RIP to one of the 🐐’s
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CAP60:
A. Back Squat – 5RM + 1×5 @90%
B. “Gigi & Mamba”
AMRAP 13
2 rope climbs to 15’
8 clean and jerks 185/123
24 goblet squats 53/35
41 double unders
⁃ 13 : Gianna “Gigi” Bryant, 13 years old
⁃ 2 : Gianna’s basketball jersey #
⁃ 8 : Kobes original # entering the NBA
⁃ 24 : Kobes number change in 2006 (both numbers retired in the Staples Center)
⁃ 41 : Kobe Bryant, RIP 1978-2020
Modifications:
Clean and Jerk Weight —-> 155/108 – 135/93
Goblet Squats —————> 35/20———> Air Squats
Single Unders
+
C1. DB SA Row x 6-8 reps each side
C2. Banded Lat Pull downs x 10-12 reps
C3. 1 min Weighted Plank Hold
x 5 sets
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Complete:
Weightlifting:
A. Back Squat – 5RM + 1×5 @90%
B. Push Press – 5RM + 1×5@90%
C. DB Bench Press – (semi supinated grip) 6 x 6 reps ; rest :60-:90 between sets @31X1
D. Bent over Barbell Row – 5×5 to 5RM + 1×5@90%
* This is week 4 – Building on prior 5 reps for A, B and D.
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Conditioning:
“Gigi & Mamba”
AMRAP 13
2 rope climbs to 15’
8 clean and jerks 185/123
24 goblet squats 53/35
41 double unders
⁃ 13 : Gianna “Gigi” Bryant, 13 years old
⁃ 2 : Gianna’s basketball jersey #
⁃ 8 : Kobes original # entering the NBA
⁃ 24 : Kobes number change in 2006 (both numbers retired in the Staples Center)
⁃ 41 : Kobe Bryant, RIP 1978-2020
Modifications:
Clean and Jerk Weight —> 155/108 – 135/93
Goblet Squats —————> 35/20———> Air Squats
Single Unders
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Gymnastics: (add on for gymnastics biased oath)
A. 5 x ( of the following)
2 Strict back facing HSPU
0:10’s Handstand hold ( reinforce tight body positions)
x 10
( each set will consist of 10 reps and 0:50’s of hold)
rest as needed
B. 6 x 4
Wide behind the neck Pull-ups
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Becomplete: