7.21.16

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Gymnastics
A) Strict Ring Muscle Up Test; Max Unbroken Reps

Got 5

B) Bar Complex x3
(3 Strict Pull Ups + 3 Beat Swings + 3 Behind the Neck Pull Ups)
*band assisted if needed

C) Plate Blocking Handstand Hold; Accumulate 2 minutes

Unbroken

D) Tuck Crunches; 3×15

Conditioning
EMOMx15:00
1st Min; 10 Push Press 85
2nd Min; 10-12 Russian KBS 55#
3rd Min; 30-40 Double Unders (Subbed 10cal on the Assaukt bike in 30sec)

Plyometrics
*Use Plyo’s/Agility as a warm up for Weightlifting Segment

Speed Ladder (2-Feet);
A1) Zig-Zag; x2, rest 0:15
A2) Side In-Out; x1/direction, rest 0:45
x2-4 sets A1-A2
*Priority is accuracy. Only move as fast as you can keep your feet moving in the proper pattern

Plyo;
B) Pogo, MR; 2×8, rest 0:30

C) Depth Jump; 4×3, rest 0:45

Weightlifting
A) Dip Snatch: 5×3@50%
75

B) Snatch + OHS:
2×2+2@50% 2×2+2@60% 2×2+2@70%

85 95 105

C) Snatch;
(1×2@75% 1×2@80% 1×2@85%) x2*
*Repeat twice as a wave

105 115 125

D) Snatch Push Press + OHS:
4×2+2@70%

105

Weightlifting
A) Paused Back Squat;
2×3@65% 2×2 @75% x2@80% x2@85% 2×2@MTR

up to 165

B) Back Squat Cluster; 2x(2/2/2) @ 80% of B.S.
*Rest :20 b/t reps of 2
*Rest 3:00 b/t sets

did these at 145 only

Accessory
A) SA DB Press + SA OH Squat; 3-4x 8+5/side, rest 1:00

35#

B) SL (L) Hip Extension + SL (R) Hip Extension + Hip Extension; 3-4x 5+5+5, rest 1:00

MFS: 3/3/3 – that was a lot of stuff! Still taking it real light on the weights.

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