Friday, 081817

 

Prep
Vertical foam roller 3-4 mins
#
Activation
1. 15 banded external & internal rotations **each **bicep by rib cage, 90 degree angle @elbow, don’t exceed 45 degree rotation out
2. Serratus wall slides with foam roller: 10-12 reps
#
Warm-up
400m row
15 jumping jacks **straight arms
10 lunges
8 alt. DB cleans
8 push-ups
300m row
15 DUs
10 air squats w/ 3 sec decent + pause @bottom
8 alt. DB clean & press
6 close grip push-ups
200m row
15 DUs
10 air squats
8 Alt. DB snatches
4 strict ring dips + :04 sec hold @top on last rep
#
Mobility
1. 10 PVC dislocates
:10 hang in supinated grip
x2 sets
2.m Thoracic/Lat while hold PVC(should width) :15 sec hold/:05 sec release x2-3 sets
3. Cobra stretch :15 sec/:05 sec release x2-3 sets
#
Strength
**Movement Focus
A. Muscle snatch: build to heavy double in 12 mins
**60+: 4 alt. DB snatches; every :90 sec x7 sets
**can ascend in weight or stay across
#
Gymnastics
Opt. 1
EMOM x8
6-10 C2B kipping
**building off prior week
**If just joining stick to one number from start to finish
Opt. 2
EMOM x4
3-4 C2B kipping
+
EMOM x4
6-10 kipping pull-ups
**building off prior week
**If just joining stick to one number from start to finish
Opt. 3
EMOM x8
3-5 strict pull-ups **band if needed
**building off prior week
**If just joining stick to one number from start to finish
#
Conditioning 
2 Rounds **12 min cap
12 OHS @155/103
12 Strict ring dips
50 DUs
Directly into,
2 Rounds
15 OHS @135/93
15 Ring dips
50 DUs
55-59:
2 Rounds
12 Front squat @135/93; 12 push-ups @4’’/2’’ deficit; 50 DUs
2 Rounds
15 Front squats @115/103; 15 Close grip push-ups; 50 DUs
60+:
2 Rounds
12 Front squats @95/63; 12 push-ups @2’’/1’’ deficit; 50 DUs
2 Rounds
15 Front squats @115/83; 15 close grip push-ups; 50 DUs
#
BE Complete
1. Crossover symmetry protocol **7-10 mins
2. 3-4 mins stretching/rolling out chest
3. 4-5 mins foam rolling lower back/upper thoracic

3 thoughts on “Friday, 081817”

  1. Strength heavy 2 muscle snatch 125
    Gymnastics emom8 @6 butterfly c2b
    Conditioning probably should have scaled but wanted to test myself 2rds 12ohs@155
    12 strict ring dip 50du’s then 2rds 15ohs@135 15 ring dips 50du’s 12 min cap
    Got thru the first 2 rds and got 6 reps @ 135 Ohs
    Be complete done

  2. Strength
    A. Muscle snatch: build to heavy double in 12 mins 105#

    Gymnastics
    Opt. 1
    EMOM x8
    C2B kipping (9, 9, 9, 9, 7, 7, 7, 7)
    Did 7s across the board last week, should have advanced to 8s rather than 9s

    Conditioning
    2 Rounds **12 min cap
    12 OHS @95
    12 Strict ring dips
    50 DUs

    Directly into,

    2 Rounds
    15 OHS @75
    15 Ring dips
    50 DUs
    Three rounds finished 11:29
    Going to be spending some time over the next 6 months working on OHS…..

    BeComplete: Done

  3. Abraham Gonzalez

    Strength 155lb
    Gymnastics
    Opt. 1
    C2B butterfly (8×7 unbroken) did 8 last week but struggled with round 7 and 8 not being to go unbroken.
    Conditioning
    2 Rounds **12 min cap RX DNF completed 3 rounds. The 155lb took a lot of my energy.
    Be Complete: Done

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