Gymnastics (Courtesy of CFM)
A. Strict ring muscle up – x1-2 reps every :30 seconds x 8 sets
B. Tuck-ups x50 reps from hollow position **feet and shoulders cannot touch the ground – break up however you need to
C. DB Hercules hold x15 seconds palms up + 15 seconds palms down x 3 sets

Barbell
A. 3-Position Clean (high hang, above the knee, below the knee); 50%x2; 60%x2; 70%x2x3
B. Front Squat @50X1 (keep it slow to the midway point, then speed it up as you approach the bottom, and get out of the hole as fast as possible); 60%x2; 70%x2x2; 75%x2x2
C1. Back Racked Reverse Lunge x 5/leg @30X1 x 3 sets
C2. Strict Chest-to-Bar Pull-ups x 4-6 reps @21X1 x 3 sets

Conditioning
15-12-9-6-3
Strict HSPUs
Double Unders (x3)

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4 Comments

  1. A. 2-2-2-1-1-1-1-1-1
    B. 20-15-15
    C. 10#

    A. 135-155-185
    B. 185-215-225
    C1. 165
    C2. 6 a round

    Instead of this workout, we did another one:
    12 rounds with a partner alternate full rounds:

    21 cals on bike
    15 bar facing burpees
    9 Dball to shoulder 150#

    I went 150 until last round I did 100 thanks to fraser…he deemed it time for me to sprint it after grinding through 150 pitifully haha.

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  2. A. Done – sets of 2
    B. 25-15-10
    C. 10#

    Strength:
    A. 115, 140, 160
    B. 180, 210, 225
    C. 115, 135, 155 – wasn’t sure what to load, could have started heavier
    D. 6 per round

    Metcon:
    5:18 – DU unbroken. I didn’t trip once! I think that’s a record.

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  3. A. Done – sets of 2 on the ring things with a 45# kb
    B. 20, 10, 10, 10
    C. done with 10#

    Strength:
    A. 83, 98, 113
    B. 113, 133, 143
    C. 83, 93, 103
    D. 4, 5, 6 with the skinny green band

    Metcon:
    9:30 something, I thought I took a picture of the time on my phone but i guess not.

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  4. Gymnastics
    A. Got 2 out of about 10 tries…progress
    B. 2 sets of 25
    C. done

    Barbell
    A. 83/96/113
    B. Worked up to about 70% (which was well beyond the light goblet squats the PT was recommending…)
    with this pacing
    C1. 83 & 93#
    C2. done with sets of 4

    Conditioning: 6:32ish

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