October 28th, 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
EMOM x 12
Minute 1: Strict HSPUs x 3-5 reps
Minute 2: Straight Leg Kipping Toes to Bar x 5.5.5
Minute 3: Kipping HSPUs x 10-15 reps
Minute 4: Plate Pinch Walk x 100ft

Strength
A. High Hang Snatch; 50%x4; 60%x4; 70%x4
B. OHSQ @10 second lowering and 10 second hold at the bottom; Heavy Single in 3-4 sets
C. Back Squat; 75%x5x3
D. Supinated Row x8x3

Conditioning
90 Double Unders
9 Hang Squat Snatches (135/95 lb)
9 Bar Muscle Ups
70 Double Unders
7 Hang Squat Snatches
7 Bar Muscle Ups
50 Double Unders
5 Hang Squat Snatches
5 Bar Muscle Ups
(Time cap: 11 minutes)

*This can be scaled to 115/75, and 2:1 Chest-to-Bars, but still performing 5 BMUs to finish

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4 Comments

  1. Warm up done.

    A. Done. 5 strict
    10 Kipping
    25# oly plates each hand

    B. 95-125-135
    C. 135, 155 I was 6 seconds into the hole hold and just started to adjust and had to come up early. Def could have had it.
    D. 240 across
    E. 95 across

    F. 9:52. I missed the first Hang squat snatch, which set the tone for the rest of the workout. Missed way too many snatches and when I started to slow it down and be more consistent I was much better. I think I go sub 9 when I relax more.
    Onto the next. Kurt Garceau went 6 something for reference.

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  2. Warmup done

    Gymnastics: all HSPUs were strict. Used 25# plate. My hands are too small too grab anything else.

    Strength
    A. 63/73/84
    B. up to 135. Felt kinda scary.
    C. 180
    D. 45/555/65

    Conditioning: Got through sets of 7 before I think time was up. My phone timer failed to work. Finished with 5 bar MUs after time. Snatches at 93#.

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