Day 5 – 8.3.18

Gymnastics

A. 3 pull ups+2 chest to bars+1 BMU
Complete on the 1:30 for 4 sets

Barbell

B. Power Snatch
2 sets x3 reps at each percentage: 60%, 65%, 70%

C. Deadlift – 4×3, building – all sets above your 1 RM clean. Don’t compromise form just for the sake of weight but want them at least 110% above clean weight

Conditioning

D. 0:00- 3:00
20/17 cal Assault bike, 75 double unders

3:00-6:00
500/470m row, 23/16 ring dips

6:00-9:00
400m run, 20 box jump overs

2 Comments

  1. A. done with butterfly
    B. 120, 130, 140 – felt crisp
    C. 255, 275, 295, 305 – felt these in the hammy/glute for sure.
    D. 1:28 – UB DU, :47 off the bike (82 rpm)
    2:28 – 1:45 off the rower
    2:26 – 1:47 in from the run

    Reply
  2. A. Tried, no go. The pullups into c2b were fine though (kipping).

    B. 105-110-115
    No issue here, light & snappy.

    C. 195-225-235-245
    All clean grip + beltless – super excited about this one!! At the beginning of the year this was my 1 rep then one Saturday I PRed & hit 270 but haven’t gone this heavy since. It is becoming one of my favorite movements!

    C. 4:29 RX
    Had to stick to RX because of the ring dips & lack of assbike. This was fun! Could have done several more rounds!

    Gymnastics work including 80 kipping toes to ring for time (4:49), core work & candlestick jumps.

    Reply

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