April 14th, 2017

Gymnastics
**during warm up KB Jefferson curls x3 reps x 3 sets 10 second decent + 5 second hold at bottom
A. Strict ring muscle ups – accumulate 8-10 reps x1-2 reps at a time **use a spotter if needed
B. Strict TTB x5 reps x 5 sets with slow and controlled descent
C. DB Hercules hold x15 seconds thumbs up + 15 seconds thumbs down x 3 sets

Strength
A. Clean from pause @ knee + Front Squat + Jerk; 50%x2; 60%x2; 70%x2; 80%x1x2
B. DB Bulgarian Split Squat x7/leg x 4 @3010
C. DB Row x 8/side x3 @30X1

Conditioning
8 minute amrap:
2 Bar Muscle Ups
4 Strict HSPUs
8 GHD Sit-ups
16 Air Squats

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7 Comments

  1. A. Done on ring thing with extra 25# for the first sets, extra 35# for the last set
    B. Done
    C. done with 5#, was easy on the thumbs up, but hard for thumbs down

    Strength
    A. 83, 98, 113, 133
    B. done with 35# DB
    C. done with 35# DB

    Conditioning
    made this ten mins because I was spending a little extra time on the BMUs, ended up with 4 rounds. Did the HSPUS strict to one abmat.

    Liked by 1 person

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  2. A. Done in sets of 2
    B. Done
    C. Done with 5# a hand

    Barbell:
    A. 135/155/185/205x1x2
    B. 44
    C. 50

    MEtcon:
    6 rounds + 11 air squats. Had to run back and forth to the GHD. So that slowed things down a bit!

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    Reply

  3. A. NBD, just got my first muscle up!!!
    B. done
    C. done with 5#, was painful to even get into the thumbs down position

    Strength
    A. 83/95/113/28 – these felt ok. No squatting with my back. Jerks were good.
    B. Done with 35#. Very tired by the last set.
    C. done with 30, 40 & 45#

    Conditioning: 5 rounds even

    Liked by 1 person

    Reply

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