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When you see your friend on the wall at another gym!

All the gymnastics today!


A) 20x Strict press outs from start at bottom of 45=25lb plate deficit. Do not perform any negatives. Start in headstand

B) 15x 4sec negative to 2sec hold just above bottom of same deficit

C) 4×6 Weighted (10lb vest) BMU’s

D) 4×5 L-sit pull ups. Alternate pronated and supinated grip with each set

E) 3×20 GHD abdominal twists. Superset with 3×10 GHD reverse hypers

Then since I was catching up I did two days of gymnastics programming:

A) 3x Bar complex – 5 T2B + 3 BMU’s + 5 T2B + 7 C2B

B) 5×6 KDHSPU’s on 2x45lb plates

C) 4×8 MU’s

cut this to 3 rounds. My triceps are just fried!

D) 4×6 Ring support swings


A) 400m Sled Push @1/2 BW
3:00 Rest
B) 4x100m Sled Push @MTR + 2:00 Rest/each
*start 1st 100m @same as A
*adding weight by feel w/100m repeat

So it was a rainy, ugly day in Utah so I measured how far this would be inside and ended up doing 60 laps of the gym on the rubber mats. Not awful but definitely a grind! My arse felt it. Used 155-185lbs.

Some lifts from earlier in the week:



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