Gymnastics
A. Nose to Wall Handstand Hold x 30 seconds x 3 (feet together, toes pointed)
B. Kipping CTB Pull-ups (no butterfly) x 5-7 reps x 3 sets w/ straight body, toes together and pointed
C1. Strict TTB x5 reps x 3 sets with slow and controlled descent
C2. Reverse Hyper off GHD x 10-12 x 3 sets
D. L-Sit x 10 seconds on 10 seconds off x 8-10 sets
Barbell
A. Overhead Squat @22X1; x3x3 –up from last week
+
Strongman
Three rounds, not for time of:
OH Yoke Walk x 100ft
Farmer’s Carry x 100ft
Sandbag Carry x 100ft
**work as heavy as possible here
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Started with yesterday’s running…
Gymnastics
A. Done
B. Done, sets of 5
C1. Done
C2. Done, sets of 12
D. Done, 8 sets
Barbell
A. 135
Strongman
Yoke: 215/215/235
FC: 85 per hand
SB: 150
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Gymnastics
✅
Barbell
90
Strongman
✅
Held the yoke instead of walking
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Gymnastics
Done (8 rounds on L sit)
Barbell
140# across
Strong man
Yolk unweighted
70# KB for FC
150# SB
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Yoke* lol
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Jacked up my back with deads yesterday. Taking an extra day.
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A. Done
B. Done
C1&2 done 7&12
Knee is hurting again so no squatting. Did 2/3 12 min emoms with jake.
EMOM 12
1: 6 burpee BMU
2: 50′ Yoke Carry 375
3: L-sit :20
4: Farmers carry 50′ 135 a hand
Then
EMOM 12
1: 8 SHSPU 2″ Defecit (all UB!)
2: 8 dual KB snatch 53# a hand
3: 8 dead lifts 245
4: 100′ SB Carry 150
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Gymnastics
A. Done
B. 7 reps
C1. Done
C2. 12 Reps
D. Done – 10 Sets on rings
Barbell
A. 123#
Strongman
Yoke: 195 / 195 / 215 – First time using additional weight on the yoke!
Farmer’s Carry: 85#/hand
Sandbag: 130 (100# bag + 2 weight vest that ended up being 30# together)
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