April 13th, 2018

Gymnastics
A1. Strict CTB Pull-ups x 3-5 reps w/pause at top x4 sets
A2. Weighted Dip Suport Hold x 20 seconds x 4 sets
B1. Weighted PVC Hollow Hold x 10 seconds x 5
B2. Weighted PVC Arch Hold x 10 seconds x 5

Barbell
A Clean w/pause at knee + FS + Jerk; 50×2, 60x2x2; 70×2; 80%x1x2
B1. Back Squat @40X1 x3x3 @73-78% (build 5% from last week)
B2. DB row x 8/side @ 30×1 x 3 sets

Conditioning
10 minute amrap @80% (technique focus)
2 Bar Muscle Ups
4 Strict HSPUs
8 GHD Sit-ups
16 Air Squats

Assistance Work
Banded Pull Aparts x 15-20 x 2
Bottom’s Up KB Carry x 75ft/side x 2
Weighted Plank x 40-60 seconds x 2

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8 Comments

  1. Gymnastics
    A1. Sets of 5 (pause was iffy…)
    A2. 62#
    B. Done

    Barbell
    A. 105/125/145/160
    B1. 185#
    B2. 40#

    Conditioning
    5 Rounds + 1 BMU
    sHSPU were tough today

    Accessory – Done

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  2. Gymnastics:
    A1. COVP Sets of 4
    A2. Done with 14# ball between feet
    B1.B2. Done

    Barbell:
    A. 100.120.140.160 (Singles @ 80% were sketch.)
    B1. 235.225.225 (Had to back off for last two sets.)
    B2. 24kg

    Conditioning:
    8 Rounds + 2 (CTB instead of Muscle Ups)

    Assistance: Ran out of time. 😦

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  3. (Sorry—going to be a better person and start reporting out again)

    Gymnastics done

    Barbell
    Cleans: 90/105/125/140
    B.Squats: 165
    DB row: 30#

    Conditioning
    (Did 5 CTB instead of MU)
    6+5CTB

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  4. Gymnastics
    A1. 3 chin over bar
    A2. 44/53/62/70
    B. 5#

    Barbell
    A. 100/120/140/160
    B1. 210
    B2. 35

    Conditioning
    I think it was 6+19 but I did c2b instead of bmu and did 1 round of abmat sit-ups instead of GHD

    Ass work
    Skinny greeen band
    18# bottoms up
    25# planks x40 sec

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