Day 5 – 11.10.17


A. 1 Power Clean + 3 Front Squat
Take 12-15 minutes to establish a heavy complex


B. AMRAP 7 minutes
10 power snatches (75/55)
3 bar muscle-ups

Gymnastic Strength

C. Tempo Ring Dips
3 seconds in each position x 5 reps for 4 sets

1 Comment

  1. Did after my 5:30 class.

    A. 125-135-145-155-165xo
    Went into this wanting at least 160. My power cleans were all really solid. Took a video at 165 & it looked like I could have hit 180 if I kept building! Haven’t front squatted more than 175 in 2 years so I was glad to hit 165 for 3.

    B. 62 reps (4 rounds + 10 snatches)
    Sooo no clue where my bar muscle ups came from!! All snatches were UB, & I had set up a band in case I couldn’t get through many, but never needed it – made it through 12 MU & didn’t miss a single one! I think it is because I didn’t have anyone to chase since I worked out alone, so I was able to take my time & really focus. Scott had stayed after with me & said that my MU got stronger every round.

    C. Done with a red band.


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