October 12th, 2016

Warmup
Shoulder Prep (Theraband or Crossover)
Foam Roll Lats, Pecs, Upper Back (1 Minute each)
PVC Weighted Pass Throughs
Side Lying DB External Rotation x 10/side
Single Leg RDL by feel
Jefferson Curl by feel

Gymnastics
A. Freestanding HS Hold; Accumulate 90 seconds (5 minute cap)
B. Strict MU x 3 reps x 4 sets w/10-second lower on 3rd rep

Strength
12 minutes – grunt work:
100ft Heavy Farmer’s Walk
100ft Heavy Sandbag Carry
100ft Forward Facing Sled Drag

Conditioning
3 Rounds for time:
20 OHS @95#
15 Bar-Facing Burpees

Rest 5 minutes, then….

2 Rounds for time of:
40/30 Calorie Row
40 Pull-ups

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6 Comments

  1. AM session (because I’m training for the games):
    Hand stand hold: about 3:12. Hard to track
    Strict Muscley Boys: done. Sets of 3 be πŸ’―$

    Grunt work: no idea on rounds. 4 or 5+ rounds? Just turned my mind off and grunted away. Used 150# bag, four 45s on sled so 180#. And 45s and 10s on farmers carry so 135# a hand.

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  2. Warmup done

    Gymnastics
    A. Got about 60 or so seconds in during 5 min. A couple 8-10 seconds hold, which was good for me.
    B. Did on low rings with smallest band. Felt fine.

    Strength: 5 rds even. Used 70# KBs, 70# bag & 135# on the drag.

    Conditioning…started running out of time.
    Did 2 rounds in about 6:30. Shoulder was clicking with the OHS and that didn’t feel good. Was 95# supposed to be for
    Part 2: did one round in just over 8 min. Had to stop and wait for class to do pull ups in between mine.

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  3. Warm up done

    Gymnastics done with weighted ring thing muscle ups

    Strength done with 53# each side for farmers carry, 100# sand bag, 3 plates

    Metcon done with 65# lbs on overhead squat
    8:36, 14:34

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