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
30/5’8″/174
Dynamic warmup and bike. Crossover symmetry.
A. 265×3, 275 for 2
B. 365
C. Metcon 33:24
D. Accessory and crossover symmetry iron scap. Rolling out. Romwod.
Squats
160
Deads
170
Metcon
26:59