Day 3 – 8.23.17

Gymnastic Work 10 Rounds Sets must be unbroken. Rest as long or as little as you would like but if that set is not UB you must finish it UB before moving on to the next movement. I don’t care what your time is but this is a good time to see where failure actually happens vs. perceived sense of failure 4/3 Deficit Kipping HSPU (9″ for men (3×45# plates for each hand) and 3″ for females (1×45# plates) 8 Toes to bari Conditioning For time 10 KBs (70, 53)+10 lunges w/kb 3 rounds of Cindy 14 kbs+14 lunges 2 rounds of Cindy 18 kbs+18 lunges 1 rd of Cindy 1 Round of Cindy = 5 pull ups, 10 push ups, 15 air...

Day 2 – 8.22.17

Weightlifting A. Snatch – Take 12-15 min here 2@60% 2@70% 1@80% 1@90% 1@95% 1@100%+ 1@100%+ Conditioning B. EMOM 15 1st minute: 15 Wall balls (30, 20) 2nd minute: 50 Double unders 3rd minute: 7 Power snatch (115, 80) Power snatch – work on touch and go...

Day 1 – 8.21.17

Weightlifting A. Back Squat – Take 15-20min ┬áto work towards 2 efforts at 100% or more 5@60% 3@70% 2@80% 1@90% 1@95% 1@100%+ 1@100%+ Give yourself adequate rest time between sets to assure full recovery Conditioning B. 5-4-3-2-1 Shoulder to Overhead (185, 135) Burpee box jumps (30, 24) 5 min cap Today’s target is to challenge yourself with the weight. If this is too light, go heavier. These should not necessarily be a touch and go weight. Challenge yourself. We are all at different STO capacities. Give the best you today and don’t worry about others weights or times. What are you capable...

Day 5 – 8.18.17

Weightlifting A. Shoulder Press – 4×2, same weight (85%) B. Good Mornings (3×8, building) Conditioning C. 3 RFT 21 Toes to bar 500m row 15 OHS (95, 65)

Day 3 – 8.16.17

There’s not much we can do inside the gym (especially today) at this point so outside it is. I will add some stuff as the week goes on in case you have a chance to use a barbell.