November 4th, 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

Strength
A. No Hook Muscle Snatch x 4 x 4
B. Snatch; 50%x2; 60%x2; 70%x2; 80%x2; 85%x1x2; 90%x1x2; 80%x2
C. Back Squat w/1-second pause; 70%x5; 75%x5x2
D. Power Clean + Jerk; 80%x1x5

Gymnastics (Testing)
3 Attempts at a max freestanding HS Hold
Rest as needed, then…
3 Minute AMRAP of Legless Rope Climbs
Rest as needed, then…
50 Kipping HSPUs for time

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4 Comments

  1. Did the lifting for this today, and the workout for wednesday.

    A. 63, 63, 63, 68
    B. 63×2; 73×2; 83×2; 93×2; 103x1x2; 108x1x2; 93×2
    C. 153×5; 163x5x2 – these were tough
    D. 133x1x5 – the cleans felt good today, felt like my form wasn’t star-fishy.

    I’ll post the wednesday workout on the wednesday blog post.

    Also tried and failed a MUP per Coopers request. lol.

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  2. A. 95-105-110-115
    B. 95-110-130-150-155-165-150 (these felt great today, even with my knee killing)
    C. 225-240×2
    D. 185 (did these 5 for time to see how long it’d take me, 43 seconds, testing for southie)

    HS Hold: 15 seconds (huge PR! Didn’t move at all, jake timed it on his phone) then I did a 10 second one and then like 4.
    Legless: 8.
    HSPU: 5:00 (should have gamed this better)

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  3. A. 95, 115, 125, 135 😖
    B. 95, 110, 135, 150, 155, 165(super smooth)
    150
    C. 245, 265
    D. 200
    E. 1, 2, 5pr… maybe
    F. 6 1/2
    G. 4:27 my strict is 37 sec faster
    Once I rest in the bottom my shoulders get smoked

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  4. Warmup done
    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

    Strength
    A. 63/73/83/93
    B. 63/73/84/96/103/108. 108 should have felt better than it did…
    C. 168/180. Last ones were tough.
    D.128. Felt ok.

    Gymnastics (Testing):
    HS hold: 6 seconds. But that’s better than 2 seconds….
    Legless Rope Climbs: 1 full, 3 half climbs. gotta start somewhere.
    HSPUs: 5:38. Technically these were strict cause I can’t put that kind of pressure on my spine. Not easy, but not as bad as i thought it would be.

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