Tuesday October 14, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
8-10 Strict Handstand Push-Ups or Clusters of 2.2.2.1.1(Increase Height if Needed)
10 Toes to Bar
30 Double Unders
     - Did about 6 HSPU's to one abmat
+
3 Rounds of the following:
6/Pistols Each Side- Do all 6 on one side, and then all 6 on other side
8-10 Strict Ring Dips-Perfect Position
1 Legless Rope Climb + 1 Rope Climb Legs
     - Holy shit, rope climbs were MISERABLE because of right elbow!

+
B. Push Press from Front Rack( 3 reps) + Behind Neck Push Jerk(2 reps) x 4 sets, rest 1:30 between sets. These are clusters, so do 3 reps without dropping, then do 2 reps for behind neck push jerk.
     - 155#

C. Clean Pull @ 100% x 3 reps x 3 sets, rest 1:30 between sets.
     - 275#

D. Hang Power Clean @ 80% of 2 rep from last week, 3 reps x 3 sets, rest 1:30 between sets.
     - 185#

E. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 3-4 reps of Close Grip Bench Press
Even Minute: 3-4 Weighted Pronated Pull-Ups

     - 185# bench, 44# Pull-Up