Tuesday September 9, 2014

A. Warm-Up for Gymnastics Based Work:
3 Rounds for Quality of the following:
3-5 Bar Muscle-Ups
10 Pistols(5/each leg)
5 Strict Handstand Push-Ups or Clusters of 1.1.1.1.1

     - I did 3 Bar M/U's per round but I connected them and they actually felt pretty easy today!! Pistols were fine using Oly Shoes. Strict HSPU's were pretty awful, even using one abmat. I did clusters of only 3-4.

B. Behind the Neck Jerk Cluster @ 75%, 1.1.1 x 4 sets, rest 2-3 minutes between sets.
Rest 20-25 seconds between clusters
     - 205#

C. Clean Grip Deadlift + 1 rep + Power Clean from above knee + 1 rep x 4 sets @ 70%, rest 2 minutes between sets.
     - 195#

D1. DB Seated Press, 22x1, 6 reps x 4 sets, rest 1:30 between sets,
     - 50#

D2. Pendalay Barbell Row @ 22x1, 6 reps x 4 sets, rest 1:30 between sets.

     - 155#