April 15th, 2016

*For those of you doing the in-house competition tomorrow, complete as much or as little of this as you would like;  I’d definitely recommend NOT doing the split squats, and maybe shortening the sets on the Oly work.  Muscle-up negatives can also be cut down in reps.

For everyone else, do your best to fit this all into 90 minutes.  If you know you can’t, prioritize the pieces that are most helpful for YOU.

For the block work on the Snatch/Clean, it will most likely be easier to stack plates to reach the height you need, as opposed to rearranging the actual blocks for everyone’s required heights.

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Gymnastics Drills:
A. Three sets, not for time of:
Box Turnover Drill x 5 reps
(here’s a second demo video: https://www.youtube.com/watch?v=Gu4v3vJgXhs)
Kip Swings x 10 reps (hold something between your feet here)

B.  Muscle Up Negatives on Rings; accumulate 10-15 quality reps @8-10 second lowering

C. Three sets of:
Side Planks x 15 seconds/side
V-ups x 10-15 reps
Arch Rocks x 15-20 reps

Lifting Piece:
D. Five sets of:
Block Snatch Pull (mid-thigh) + Snatch; (1+1) x 2* @65-70% of 1-RM Snatch
Rest as needed

* So this is 1 Pull, 1 Snatch, 1 Pull, 1 Snatch.

E. Five sets of:
2 Block Clean Pulls (mid-thigh) + 1 Block Clean + 1 Jerk @65-70% of 1-RM Clean & Jerk
Rest as needed

F. Three sets of:
Dual Kettlebell Front-Racked Split Splits x 8-10 reps/leg
Rest as needed between legs/sets

+
Optional pacing work:
Row 3k @92% of best 2k row
(take your best 2k pace, in seconds, and divide by .92 to get your pace for this, in seconds. Ex: If you row an 8:00 2k, your pace is 2:00/500m, or 120 seconds. 120 divided by .92 = 130, so your goal here would be to keep a 2:10 pace for 3,000 meters).