November 29th, 2016

Gymnastics
A. Kick-up to freestanding HS Hold x 10
B. L-Sit Hold; 10-20 seconds every 2 minutes x 3 sets (perfection here)

Barbell
A. Power Clean; 3 reps every 2 minutes x 5 sets; building to today’s heavy TnG triple
B. Halting Clean Deadlift + 2 Clean Pulls; 1 rep every 2 minutes x 5 @95-105% of 1-RM Clean
C. Wide-Grip Strict Pull-ups x max reps (-1) x 3 sets; rest 90 seconds between sets

Conditioining
Every 3 minutes:
20 Second Assault Bike Sprint
x 5-7 sets

*If you drop off in output by more than 15%, terminate the work.
*Cooldown with 10 minutes easy on the rower or ski

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3 Comments

  1. Gymnastics
    A. Done
    B. 20 sec Ub each set
    Barbell
    A. 205
    B. 265
    C. 10, 10, 9
    Cardio lol
    12, 12, 13, 12, 12, 10 and cut it off after that drop. Kept the bike at 90-94 Rpms except for the 6th Round couldn’t get it pass 85

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  2. A. Done
    B. Done :20 each set UB
    C. 205, two attempts at 225 and failed the third each time.
    D.245, 265×4
    E.6,7,8 (these hurt my left shoulder)
    Cardio:
    17,16,16,16,14 stopped after I went about 17% below. Made these hurt though.

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  3. A: got a couple 3 secondish holds – getting a little better
    B: done, 10 seconds each set, done on the jerk boxes
    C: got 143, these felt good today so I tried a 1 rep and finallyyyy matched my old 1 rep max of 163 wahoooooo
    D: done at 163
    E: 3,3,2

    13, 12, 12, 12, 10, 10, 10

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