Tuesday September 2, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds for Quality of the following:
Handstand Shoulder Taps, 5/each side
30 Double Unders
5 Strict Handstand Push-Ups or Clusters of 1.1.1.1.1
     - HSPU's were terrible today. Had to do sets of 3 with partner assist...Just embarrassing


B. Behind the Neck Jerk Cluster @ 70%, 1.1.1 x 3 sets, rest 2-3 minutes between sets.
Rest 15-20 seconds between clusters
     - 185#

C. Block Power Clean @ above knee @ 65%-73%, 1.1.1 x  4 sets, rest 2-3 minutes between sets.
     - 185#
D1. Strict Ring Dips, 10-12 reps x 4 sets, rest 1:30 between sets.
     - Sets of 12 each round. Felt like I could have done a lot more

D2. DB Tripod Bent Over Row @ 22x1, 6/each arm x 4 sets, rest 1:30 between sets.

     - 80#