August 15th, 2016

Warm-up:
10 Kick-ups to Freestanding HS Hold (work on not moving hands)
20 Kip Swings on Bar
10 Kip Swings on Rings w/ false grip
5 Turkish Get-ups/side
Bear Crawl/Spiderman/Crabwalk x 10m each

Gymnastics
A. Kipping Muscle-Up x 7-10 reps w/ 1-second hold in lockout x 2 sets (turn out thumbs on lockout; work on tight hollow/arch positions and spotting feet)
B1. L-Sit x 15-20 seconds x 3
B2. Hollow Hold w/ PVC x 30 seconds x 3
B2. Arch Hold w/PVC x 30 seconds x 3

Barbell
A. Split Jerk – build to today’s heavy double
B. Push Press – 70%x3, 75%x3x3
C. Front Squat – 70%x2, 80%x2x2, 85%x2x2

Conditioning
For time:
4 Rope Climbs
9 Thrusters (135/95 lb)
3 Rope Climbs
12 Thrusters
2 Rope Climbs
15 Thrusters

Cool down w/ easy biking, banded scap squeezes, ghd hip extensions (8-10 minute easy circuit)

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3 Comments

  1. Awesome having the prescribed warm up!

    Gymnastics: Done. 7/8 MU
    Barbell: Double: 275
    PP: 182/195
    FS: 235/275/285
    Conditioning: 4:34

    Felt decent today considering how sore I was this weekend. Happy to hit 275 for a double. PP tough with new percentages. Hopped right into front squats. Conditioning felt decent for a heavier barbell and a gymnastics movement couplet.

    Liked by 1 person

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  2. I have really limited time this week (work & impending travel to blame), so having to abbreviate the workouts a bit.

    Warm-up done.
    Gymnastics
    A. Did 7 with smallest band on rings
    B1. 20 seconds x 2
    B2. 30 seconds x 2
    B2. 30 seconds x 2

    Barbell
    A. Worked up to 153#, then had to move on
    B. 113# & 118# did all reps
    C. 145#, 165#, 175# did 2 reps at each weight

    Conditioning: did first round in just under 5 min, then had to leave.

    Liked by 1 person

    Reply

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