October 9th, 2018

(Optional Gymnastics Work)
Four sets, each for time, of:
2-3 Kipping Ring Muscle-Ups
30 Double Unders
2-3 Kipping Ring Muscle-Ups
30 Double Unders
Rest walk 90 seconds between sets

A. Five sets of:
Snatch Grip Behind the Neck Push Jerk x 3 reps
Build to today’s heavy triple

B. Five sets of:
Back Squat x 4 reps @ 30X1 tempo
Rest 2-3 minutes between sets

*Suggested loading (by %): 70, 75, 75-80, 78-82, 80-85

C. Complete as many rounds and reps as possible in 8 minutes of:
8 Single Arm Dumbbell Thrusters Left Arm (50/35 lb)
8 Chest-to-Bar Pull-ups
8 Single Arm Dumbbell Thrusters Right Arm
8 Burpees

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3 Comments

  1. A. Up to 225. Cut because I didn’t want to bring it down on my neck anymore

    B. 245/265/275/280/280

    C. 5 rounds. Chest to bar and my right arm on thrusters felt good

    Like

    Reply

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