September 14th, 2016

Warm-up
Crossover Activation
12 Ring Thing Muscle Ups (slow)
Landmine Row x 6/side x 2
Landmine Press x 10/side
Bear Crawl/Spiderman/Crab Walk x 30ft each

Gymnastics (Courtesy of CFM/Power Monkey)
A. Strict Weighted Muscle-Up x 1 rep, Every 90 seconds x 5
B. Weighted strict deficit HSPU x 1 rep, Every 90 seconds x 5
C1. CTB Hold x 5-7 seconds x3
C2. Maltese Push-ups x 6-8 x 3

Strength
A. Back Squat w/ 3-second pause in the bottom x 2-3 reps @73-78% x 5 sets
B1. Supinated Barbell Row x 8 x 3
B2. Half-Kneeling KB Press x 8/side x 3
C. Heavy Yoke Walk x 100ft x 2; rest 2-3 minutes
D. Heavy Full Extension Sled Drag x 100ft x 2; rest 2-3 minutes

Conditioning
5 Sandbag Squats (100/70#)
50ft Sandbag Carry
5 Sandbag to shoulder
50ft Sandbag Carry
50 Double Unders
Rest 2 minutes b/t rounds (alternate with a partner)
x 5 rounds

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4 Comments

  1. Warm up: done
    Gymnastics:
    A. 2 at 12# 3 at bw
    B.5 at 20# with 1-45& 1-25
    C1. Done
    C2. Done(8×3)
    Gainz:
    A.3×5 at 255
    B1. 8×3 at 135
    B2. 8×3 at 20kg
    C. 325, 425pr
    D. 180(4-45’s), 180+ Sarah kemper
    Conditioning:
    1:59, 2:01,2:09, 2:05,2:15
    Super excited for rest day tomorrow! My legs are smoked

    Liked by 3 people

    Reply

  2. Warm up done
    Muscle ups done at 12#
    Same with SHSPU and 6″
    Holds and push ups done

    Back squats at 235 felt pretty good but rep 3 each time was tough.

    Rows at 135
    Pressed at 35#

    Yolk at 365 both times

    Metcon piece done with Jake

    Fun day!

    Liked by 1 person

    Reply

  3. Warmup- Done

    Gymnastics:
    A. DONE, huge for me. No weight
    B. Done w/6″ and 22#
    C1. Done w/vest
    C2. Done(8×3) w/vest

    Lifting:
    A.3×5 at 295
    B1. 8×3 at 135
    B2. 8×3 at 16kg
    C. 525, 545pr
    D. 180(4-45’s), 180+ Cooper marsh (163)

    Conditioning:
    Done with Coop

    Liked by 1 person

    Reply

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