October 3rd, 2018

Gymnastics/Shoulder & Core Work:
A1. Circular Scap Pull-ups x 5-7 each direction x 3 sets
A2. Nose-to-Wall HS Hold x 30 seconds x 3 sets
A3. Band Pull-Aparts x 10-15 reps
B1. Strict Knees to Elbows x 6-10 reps @2110 x 3 sets
B2. Sorenson x 30 seconds x 3
C. Bamboo Bar Overhead Hold x 30-40 seconds x 3; rest 60 seconds

Strength Work
A. Front Racked Walking Lunge x 16-20 steps; rest 2 minutes x 3 sets
B1. Prone Barbell Row x 8 x3
B2. Strict Dips x 7-10 x 3 sets

Conditioning
5 minute amrap @85-90%:
3 Squat Cleans @135/95
5 Strict HSPUs
7 GHD Sit-ups

Rest 3 minutes

5 minute amrap @85-90%:
3 Push Presses @135/95 lb
5 Bar-Facing Burpees
7 Pistols

Rest 3 minutes

x 2 rounds (20 total minutes of work)

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4 Comments

  1. Gymnastics
    A. All done
    B1. 10
    B2. 25#
    C. The lightest KBs

    Barbell
    A. 105/125/125
    B1. 85/85/105
    B2. 10 at body weight

    Conditioning
    4+3+1 / 2+3+5
    6+3 / 6+3
    I thought I was saving some gas in the tank for sHSPU honestly. But I just really fell apart the second time through. Also, I really hope the pistols were 7 total, not each leg, bc that’s what I did!

    Like

    Reply

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