Wednesday April 8, 2015

Gymnastics Warm-Up:
3 Sets of the following:
1 Rope Climbs w/ Legs
10 Pistols/each leg
20 Double Unders
20 Feet Handstand Walk or Best Attempts
+
A. Squat Snatch, on the minute, every minute x 10 minutes x 2 reps @ 65%.
     - 135#. No misses
B. Power Clean, on the minute, every minute x 10 minutes x 2 reps @ 65%-Fast Turnover-Touch n Go Repetitions
     - 185#
C1. Close Grip Bench Press, 10,8,6,4, rest 2 minutes between sets.
     - 165, 175, 185, 195
C2. Weighted Supinated Pull-Up Clusters, 2.2. x 4 sets, rest 2 minutes between sets.
     - 44#. Felt heavy!

+
D. 3 Rounds for time of the following:
10 Hang Power Cleans @ 135/95 lbs
40 Air Squats
15 Chest to Bar Pull-Ups
     - 7:19. Broke CTB's into 8/7, 5/5/5, 5/5/Singles. Air squats were pretty slow and mostly focused on controlled breathing.