8/29/16


160829

Before Class

Gymnastics

Intermediate:

EMOM 5: 40-50% of max muscle-ups. If you can only do one or two, do a muscle-up every minute. Practice consistency, work on technical issues.

Advanced:


-1 Max rep set of kipping muscle-ups, perfect body positions. Feet together, full turnout at the bopttom of every rep. Then, 2 sets at 70% of max reps.

Weightlifting

Tall Snatch + High Hang Power Snatch + Low Hang Snatch

1+1+1

40-50% of snatch

Strength

Bench

8x3 70%

Strength

L3/L2:

Front Squat 5x4 70% (+5 to 10#)

L1:

Front Squat 5x4 (add weight from last week)

Sport

Views
For Time:
10 Strict Press, 115#/55#
10 Strict Chest-to-Bar Pullups
10 Push Press, 185#/105#
20 Chest-to-Bar Pullups
10 Power Jerk, 205#/125#
30 Pullups

L2:
10 Strict Press, 95#/45#
10 Strict Pullups
10 Push Press, 135#/95#
15 Chest-to-Bar Pullups
10 Power Jerk, 175#/105#
20 Pullups

L1:
10 Strict Press, 85#/35#
10 Strict Pullups with bands
10 Push Press, 95#/55#
15 Ring Rows
10 Power Jerk, 115#/75#
30 Ring Rows

After Class

Strength Accessory

Front Rack Lunge 4x4 each leg

Aerobic Base

Row:

5k for time

Abs

3 Rounds

Max hold in L-sit x3
Back Extension on GHD x12
Pike-ups x10