Monday October 14, 2019

AM - WORK
A) SKILL
Establish a 5RM HSPU.
-
3 x 5, 85%

B) Aerobic 
4 rounds:
3:00 AMRAP of cindy
2:00 row, 7 / 10 pace
1:00 Bike, 8 / 10 Pace

PM - WORK
A) Gymnastics Swimming
Spend 5mins moving. 

B) Gymnastics
6 x 3 strict pull ups
slower down than up.
-
3 x 3 small range beat swing.
-
6 sets:
1 hips to rings + 1-3 ring muscle ups

C) Snatch
Developmental:
3 x 3 paused (at the shin, knee, hip) snatch.
3 x 3 paused (at the shin, knee) snatch.
3 x 3 paused (at the shin) snatch.

Working:
5 x 1 + 1, paused snatch at knee + snatch, 85%+
3 x 3 + 3 snatch + hang snatch (Powers), 75%+
5 x 3 hang snatch pull
3 x 3 Muscle snatch
5 x 4 OHS, 75%

D) Work
3RFT:
5 Bar Muscle Ups
10 OHS, 42
15 Burpee Box Overs

*no rips- if your hands are sore, miss the Bar Muscle Ups and sub for HSPU, strict.

 

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