July 15th, 2017

Gymnastics
Freestanding HS Hold – accumulate 1-2 minutes (spotted if necessary; individual basis — improve on last week)
Double Under or Triple Under Practice x 5 minutes

Strength
A. Sumo Deadlift; 75% of Tuesday’s heavy triple x 3 reps OTM x 8 (if you didn’t do that, use 60-65% of your traditional DL max)
+
3 sets:
100ft Yoke Walk
Rest as needed between sets
+
3 sets:
10 Bench Press @60-65%
100ft Reverse Sled Drag
20 GH Raises
Rest as needed between sets
+
3 sets:
100 Meter Farmer’s Carry (heavy)
100 Meter Uphill Sandbag Carry (50m up and 50m down)
**grind these out
+
Accessory
Fat Bar Curls x 10 x 3
Tricep Extensions x 10 x 3

Track Work (optional)
warmup
+
100m run @ 97% effort
recovery jog for 300m
x5 rounds
Rest 5 minutes
x2
+
cooldown

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One Comment

  1. A. Over a minute. Hit a PR of :20-:21 without moving at all which was sweet.
    B. Hit a triple under. Shibbbby.

    Deads: 225

    Yoke: 375/395/415

    Bench: 135
    Drags: 135
    10 GH raises

    150# bag carry
    Farmers handles + 50# a handle

    Good session with Ernie

    Liked by 1 person

    Reply

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