November 2nd, 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. Strict HSPUs – 1 set for max reps
B. Strict Ring Dips – 1 set for max reps @20X1
C. Kipping Toes to Bar – 1 set for max reps

Strength
OH Yoke Walk x 50ft x 3 sets

Conditioning
10 Minute AMRAP:
50’ Sandbag Carry @ 150/100#
7/5 Strict HSPUs
9 Pull-ups
11 Wall Balls @30/20#

Rest 5 minutes, then..

10 Minute AMRAP:
15 Calorie Row
15 Air Squats
15 Hang power cleans, 135/95#

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6 Comments

  1. Warmup done

    Gymnastics
    A. 18 (def a PR)
    B. 13 😦
    C. 21

    Skipped the yoke walk (too many people in gym).

    Conditioning
    AMRAP #1: 2 rds plus 5 pull ups
    The sandbag carry really got to me this time.
    AMRAP #2: 2 rds plus 5 cleans

    Liked by 2 people

    Reply

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