May 12th, 2017

Gymnastics Testing Week
– All sets are max reps to technical failure
– Make sure to warm up well before all attempts
– Rest as needed between each set for full recovery

A. Weighted pull up 1RM
B. Weighted dip 1RM (on parallel bars)
C. Strict TTB – no swinging
D. Kipping TTB

Barbell
A. 3-Position Clean (high hang, above the knee, below the knee);50%x2; 60%x2; 70%x2; 75-80%x1 OTM x3
B. Front Squat @50X1; Heavy single

Conditioning
For time:
50 Burpee Box Jump Overs (24/20″)
40 Strict Ring Dips
20 Sandbag Cleans (150/100 lb)
10/7 Rope Climbs

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5 Comments

  1. AM Session:
    E6MOMx3
    30 cal assault bike
    300 M row all at 85%
    Rest 5 minutes

    Repeat

    PM session:
    A. 88#
    B. 100#
    C. 26 (had a bit of swing innetween reps)
    D. 41 def a PR (this was on stop too)
    E. 135-155-185-195
    D. 275 (felt super good)
    Metcon: 13:56 (definitely did 1-2 extra rope climbs as I lost count twice..)

    Great day today.

    Liked by 2 people

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  2. A. 88#
    B. 100#
    C. 25
    D. 31
    E. 135-200
    F. 275
    Conditioning:
    Was tight on time so did 40 BBJO + 7 RCs (bc I suck at those😫)

    Fun day a.m. / p.m.

    Liked by 2 people

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  3. A. 98
    B. 125
    C. 15
    D. 30
    *For all bar work I need to work on my grip endurance and for TTB I need work on my hip flexor endurance and my ability to hold in a flexed hip position. When I’m not wearing gymnastics grips my grip endurance goes to shit.
    E. 160-255
    *Not great from the hang position so I’m happy to hit 255 for a 3 position.
    F. 315
    *Kept it beltless as that is something I need to work on.

    Conditioning: Mine was a bit different

    For time:
    50 Burpee Box Jump Overs @24″
    40 Strict Ring Dips w/1-second lockout
    30 D-Balls to Platform @ chest height (150 lb)
    10 Legless Rope Climbs

    19:18
    The dips were done in 3s and 2s
    D-Ball was the HUGE one at LW and had to scale to 100 and it felt like the 150

    Liked by 2 people

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