August 13th, 2016

Gymnasics
A. Strict Defecit HSPU x 3-5 reps @toughest depth x 4 sets
B1. Dynamic Push-ups x 4-6 reps x 3
B2. Dead Hang to Inverted on Rings x 3-5 reps w/slow lowering in pike position x 3
B3. Nose-to-Wall HS Hold x 45 seconds x 3
C. 3 Rounds:
10 V-Ups
10 Arch-Ups
10 Hollow Rocks
10 Arch Rocks

Accessory
Hammer Curls x 10 x 4
Banded Pull-Aparts x 10 x 4
Banded Tricep Extensions x 10 x 4

Conditiioning
10 Lateral Hurdle Hops
Right into
Shuttle Sprint (30 feet & back; 60 feet & back. 90 feet & back)
Rest 3 minutes
x 4 sets

Right into
400 Meter Run @1 Mile Time Trial pace
Walk 100 Meters
200 Meter Run @90%
Walk 100 Meters
100 Meter Run @max
Walk 200 Meters
x3 sets

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3 Comments

  1. A. Done with 25 lb plate, made it through 2 1/2 rounds (4 each rd), but struggled to get the last ones in.
    B1. done with 2 25lb plates
    B2 -C. done

    Accessory
    Hammer Curls with 25lbs

    Conditioning: done, about 50 seconds per rd.
    Running outside felt like death in this heat. Phone turned off so no idea on time – 20 min total??

    Liked by 1 person

    Reply

  2. A. 4″ Def for 5 reps
    B1. 8″ for 6 reps
    B2. Couldn’t do I forgot my rings in my room
    B3. Done
    C. Done

    Accessory work done

    Conditioning
    Done
    400m@90sec
    200m@27sec
    100m@12sec

    Like

    Reply

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