Tuesday November 4, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
9-11 Strict Handstand Push-Ups or Clusters of 2.2.2.1.1.1.1  USed 1 Abmat)
10 Kipping Toes to Bar
30 Double Unders or 10 Triple Unders
+
3 Rounds of the following:
20 Feet Handstand Walk or Handstand Holds  (worked freestanding HS's)
12 Yoga Push-Ups
3-5 Ring Pull-Ups Strict @ 3 second hold @ Top
+
B. Split Jerk, work to heavy cluster of 1.1, no more than 5 attempts, rest as needed between sets.
     - Worked to 245
C. Clean Pull @ 100% of best clean, 3 reps x 3 sets, rest 1:30 between sets.
     - 275#
D. Hang Power Clean, 1 rep x 6 sets, rest as needed between sets.
Use 95% of 2 Rep
     - Worked to 225. Failed at 235
E. Weighted Mix Grip Pull-Ups @ 20x1, 3-4 reps x 4 sets, rest 1:30 seconds between sets.