Friday, 080516

Just a reminder ….

Competition:

am

A. SqT Clean – 3RM from the knee + 2×3@90%

B. Back SqT – 1RM with 5 sec pause + 2×3@85% *no pause 

C. Clean deadlift 5RM for the day

D. 14 min on bike :30 @80%, :30 @50%
pm

A. Complex: 2 Strict muscle up  + 4 kipping muscle up + 6 ring dips;  x  5 sets; rest accordingly (trying to minimize rest). Gymnastics studs, feel free to wear a weighted vest if these numbers don’t get same stimulus for you. Nothing should be failure. Those with issues on these movements; adjust accordingly and get your volume in. 

B. 10 rds

250m Row 

10 burpees over rower 

8 thrusters 115/83

6 box jumps 30/24. Step down 

C. Assistance work 

7 X 5 strict Hspu  weighted or deficit – athletes choice 

+

200m bw waking lunge

+

5 X 1 min plank hold 

Performance:

A. Back SqT – 1 RM with 5 second pause. + 2×3@85%

B.  Complex: 2 Strict muscle up + 4 kipping muscle up + 6 ring dips; x 5 sets; rest accordingly (trying to minimize rest). Gymnastics studs, feel free to wear a weighted vest if these numbers don’t get same stimulus for you. Nothing should be failure. Those with issues on these movements; adjust accordingly and get your volume in. 
B. 10 rds

250m Row 
10 burpees over rower 
8 thrusters 115/83
6 box jumps 30/24. Step down