October 14th, 2016

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

A. Straight Body Position Bar Muscle Ups x 4-6 x 3 (try to bring the hips all the way up to the bar on your kip)

B. 2 rounds (not for time):
20 Straight Leg Kipping Toes to Bar
20 Weighted Pistols
3 Legless Rope Climbs

A. No Hook Muscle Snatch x4x4
B. Snatch; 50%x2; 60%x2; 70%x3x3; 80%x2x3
C. Front Squat; 80%x3x3

EMOM for 9 minutes (3 rounds):
Minute 1 – 1 Squat Clean every 15 seconds @80-85% (total of 4 reps)
Minute 2 – AMRAP: 1 Muscle Up + 1 Strict Ring Dip + 3 Box Jumps @30/24″
Minute 3 – AMRAP Double Unders



  1. Warmup: done

    Gymnastics: 12 attempts. (9 complete as straight a form as I could)
    Realized my shoulders are really tired.

    B. Limited time this morning – 1 round done with 25# KB and did regular rope climbs.

    A. 53-83#
    B. 63/73/84/96 – did only 2 sets last 2 weights
    C. 164 – did 2 sets.

    Conditioning: I thought this was going to be worse than it was actually. 123# for cleans. 62/58/52 DUs. Did MUs on low ring with band.

    Liked by 1 person


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