Monday, 101915

  
Girls of the CAP Gymnasrics clinic held at CFF this past weekend. 

am

A. Strict Press – 5RM + 2×5@90%

B. Push Jerk – 5RM + 2×5@90%

C. Back SqT – 5RM + 2×5@90%

D. 10-15 min recovery work for afternoon
pm

A. 4 rds for time 

9 clean and jerks 185/123

15 bar lateral burpees 

21 Cal Row 

B. Assistance Work 

HSPU, strict deficit –  5×5 

then, 

Kipping HSPU, deeper defciit 3 x 10 tng 

+

DB rear fly’s 4 x 12-15 reps 

DB side fly’s 4 x 12-15 reps 

plate overhead tri ext 4 sets of 8-12 reps HEAVY

+

4 x 15 weighted situps, twist left and right at top of each rep

+

Crossover Symmetry protocol 

4 thoughts on “Monday, 101915”

  1. Body was fried from this weekend. Especially legs from front rack lunges

    Did a modified active recovery day but tried to keep it in the programmed parameters.
    4 RDS
    9 Jerks from the rack (115)
    15 burpees over the rower
    21 calories

    11:08

    Every 1:30
    5 Strict HSPU (First set floor, second set deficit of 10 pound plates, third set deficit with 25lb plates)
    2 sets of 10 Kipping HSPU with 25lb plates deficit

    Will work on accessory stuff throughout the day

  2. mickey kilmartin

    Felt like trash after yesterday’s festivities. Went to gym to see how it would go.
    Accessory work done
    Strict press done -175 across
    Squats done- 350 and drop sets
    Biked at home 10 minutes around 80% hit it pretty hard to breathe a bit. Ten minutes coast to cool down after

  3. Joshua Rosenthal

    Improvised what I hope is the correct “opens” version
    A – Strct Press 120×5, 110x5x2
    B. – B. Sqt 270×5, 245x5x2
    C – Metcon 9 cln & jrk @ 145, 15 bar burpees, 21 cal row 4 rnds in 21:35
    D – Worked some deficit hspu

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