August 22nd, 2016

*This is the last week of this current cycle; We will do some testing this week, then back it off a bit next week and transition.

Warm-up:
12 Ring Thing Muscle-Ups (perform these slowly)
10 Kick-ups to Freestanding HS Hold (work on not moving hands)
5 TGU each side
Bear Crawl/Spiderman/Crabwalk x 30 ft each

Gymnastics (Testing):
A. Kipping Ring Muscle-Ups – 2 sets for max reps (rest as long as you need betwen sets for full recovery; 5-7 minutes)
B. Strict HSPUs – 2 sets for max reps (rest as long as you need betwen sets for full recovery; 5-7 minutes)
C. L-Sit – 1 set for max time

Barbell
A. Take 12 minutes to build to 80-90% of your 1-RM Snatch for a solid single (no misses today)
B. Snatch – 60% x 1 x 6 OTM (perfect reps here)
C. Back Squat – 70%x3, 75%x3x3

Conditioning
5k Row TT

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6 Comments

  1. Warm up done
    A. Got 10 (PR) and 8
    B. Got 11(PR) and 10 this is huge for me with strict HSPU
    C. Up to 165 after dying on 175. Then 115 for OTM work. These light ones felt good, I need more light barbell technique work.
    D. 225×3, then 240 3×3
    E. 19:17.3 (11 second PR)

    Good day with Brayn and Metty!

    Liked by 4 people

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  2. A. 15 (PR)/10 MU — 14/11 SHSPU — 31 sec L sit
    B. 205/135 – props to Brayn for helping me sort through some positional cues.
    C. 265/285
    D. 18:44.4 – this felt way better than back in November, granted we didn’t have burpees after.

    Liked by 3 people

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  3. Warm up…done
    Gymnastics:
    A1. 10
    A2. 7 thanks for the tip Matty and coop. Will definitely fix my swing/pull
    B1. 19
    B2. 21
    C: 30 sec
    Barbell
    A.165 (90%)
    B. 115
    C. 245, 265
    Conditioning
    21:08 whoa! First time, not sure if my time is good or bad.
    Good session boys!

    Liked by 3 people

    Reply

  4. A) 17 (PR), 10
    B) 20, 21
    C) :32

    Barbell:
    A) 185
    B) 140 (focused on straight pull)
    C) 280, 300x3x3

    Row: 18:30.5

    Glad to be back posting on the blog all this week!

    Liked by 3 people

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