December 7th, 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
X-Band Walks by feel

Gymnastics
A. 3/2 Strict MUs every 2 minutes x 7 sets
B (Optional):
EMOM x 9:
1: 30ft HS Walk
2: Ring Rows w/3-Second Hold @ chest x 4-6 reps
3: V-Ups x 20

Strength
A. Dead-Stop (Bottom’s Up) Front Squat; 70%x3x3
*Set these up on blocks or plate stacks, control the eccentric to a degree
B. Weighted Wide Grip (Snatch Grip) Pull-ups x3x4

Conditioining
5 Rounds of:
3 Squat Cleans @135/95
6 Toes to Bar
9 Push-ups

Rest 3 minutes
x 3 sets

*Goal is same or similar times for each time through

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6 Comments

  1. A. Done, and with 4 SMU on my last set trying to hit 5, just missed.
    B. HS walks UB. 6 reps x3 for ring rows. 20 V-Ups.
    A. 210 across.
    B. 26# across.

    Metcon:
    2:45
    3:11
    3:54

    The pace wasn’t much different round to round, all cleans and T2B UB, just push ups went away in the 8th round.

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  2. A. Done. Round 5 was a double.
    B.
    Hs. Fell on the first and last round. My second one was Ub
    Rows: 6 reps each round
    Vgainz: 20 each round
    A. 225
    B. Can’t remember the weight
    Metcon:
    2:40
    3:10
    3:4?

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    Reply

  3. Gymnastics
    A: Done on the ring thing with a 35# KB – getting to more weight on this sooooo I’m hoping that muscle up comes real soon hah
    B: Done with modifications on the HS walks, 4×3 ring rows
    Lifting weights:
    A: 133#,
    B: done with no weight because i didn’t see the weighted part…mahhh baddd.

    Metcon:
    7:42, 7:41, 7:21 – my t2b’s were just not there today for some reason and my pushups I was really trying to focus on keeping my arms close to my body instead of chicken winging like I usually do, hence the super slow times haha. the cleans felt good though!

    Liked by 1 person

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