Month: November 2016

Tuesday, 112916

​​​ ​ 417lbs ???????? Competition: am – Gymnastics Work Pre: longer aerobic piece warmup today  A. Strict muscle ups 5-6 sets x 2-3 reps (#’d for those who can) B. Emom x 10 ; 3-5 strict + 5-7 kipping  *athletes who can- throw on weighted vest. Stay normal height today C. Accrue 3 min in …

Tuesday, 112916 Read More »

Wed, 112316

​​ Competition Phase: Am Warmup for the below A. 10 min clock 1 strict muscle ups  2 deficit strict hspu 3 bar muscle ups 4 cal leg only bike  :5-:10 belly to wall hs hold  *not racing here, just some volume for gymnastics add on  **alter above according to athlete. Go weighted on strict muscle …

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Tuesday, 112216

A. Deadlift – 1.1.1 cluster to max for say B. Weighted pull – 3RM for day C. 500m row row repeatab, 2 min rest between x 6 –  D. Accumulate 240′ front rack kb lunge  E. jerk drive 5×5 at max front squat 

Sat, 111916

A. Front SqT – bottoms up 3RM  B. 1” Deficit 3 rep Deadlift for the day. NOT TnG  C. AMRAP 20 @80% start to finish  500m row  400m run 20 cal bike  D. Assistance Work  10 min core minimum  10-15 min strict upper gymnastics drills  10-20 min of recovery