December 10th, 2016

Gymnastics
A. 3 Kip Swings + 3 Kipping Muscle Ups + 6 Straight Leg Kipping Toes to Rings; E2MOM x 5 sets
B. 20ft HS Walk to Wall + 5-10 Strict HSPUs x 3 sets

Barbell
A. Power Clean from Blocks @knee; 70%x2x3; 75%x2x3
B. Snatch Liftoff from 2″ defecit w/3-second pause at the knee; 80%x3; 90%x3; 100%3

Conditioining
Every 2:30
1 Fast Rope Climb (legless is preferred)
3 Box Jump Overs @30/24″) * line up 3 boxes and do these consecutively
Shuttle Sprint (50 ft out & back; 75ft out & back)
x 6-8 sets

+
15 minutes @80%
15 calorie row
15 calorie ski
15 calorie bike

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One Comment

  1. Gymnastics:
    A. Done
    B. Done 8/10/5+5

    Barbell:

    185/205 – felt good here.
    275/315 – felt ok, still bothers my back, but much more tolerable than conventional.

    Conditioning:
    A. 6 rounds (30-33 seconds)
    B. 4 Rounds + 15 row +15 bike

    Liked by 1 person

    Reply

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