A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
6-8 Strict Handstand Push-Ups or Clusters of 2.2.1.1.1.1(Increase Height if Needed)
15 second Hanging L-Sit Hold
8-10 Ring Push-Ups @ 31x1
- Definitely did not do all the strict HSPU. Did some negatives and did more like 6 per round than 8
+
3 Rounds of the following:
6/Pistols Each Side
3 Muscle-Ups
- Did fine on the pistols. Muscle ups got easier once I started focus in snapping my hips open (firing the bow)
+
B. Snatch Push Press x 3 reps x 5 sets, rest 1:30 between sets.
- Worked to 185
C. Clean Pull @ 88% x 3 reps x 3 sets, rest 1:30 between sets.
- 245#
D. Hang Power Clean, work to heavy set of 2 reps-5 attempts-no more than this
- Got 225# and then didn't push for more. Elbow felt terrible on these
E2. Pendalay Barbell Row Cluster, 3.3 x 3 sets, rest 1:30 between sets.
- 165#
No comments:
Post a Comment