Get Moving || Warm-Up
Three sets of:
10/7 Calorie Assault Bike
30 Second Bottom of Goblet Squat Hold
5 Cat/Cows
Followed by…
Two rounds of:
50 Banded Good Mornings
100 Foot Bodyweight Walking Lunge
A.
Every 2 minutes, for 14 minutes (7 sets) of:
Squat Clean
Sets 1-3: 2 reps @ 80-85%
Sets 4-6: 1 rep @ 87.5-92.5%
Sets 7: 1 rep @ 92.5+%
*Do not touch and go.
B.
Back Squat
Set 1: 10 reps @ 60%
Set 2: 10 reps @ 60-70%
Set 3: 10 reps @ 70%
Rest 2-3 minutes between sets
C.
Against a 2 minute clock, perform as many reps as possible of:
100-Foot Handstand Walk
5 Hang Power Snatches (135/95 lbs)
Max Ring Muscle Ups in the remaining time.
Rest 60 seconds between sets and complete a total of FOUR sets.
D.
Four sets of:
12 Alternating Reverse Lunges
30 Banded Hamstring Curls
Rest 90 seconds
Athlete Notes:
Speed and gymnastics, that’s what we’ve got going on for today. We want to see how quickly you can hit the handstand walks, go unbroken on the hang snatches, and then rip out some muscle ups. The goal here should be to have at least 45 seconds on the rings, so please modify accordingly. Subs for handstand walking are 5 wall walks, and subs for the ring muscle ups are any gymnastics pulling that you’d like to hit for today.
Warm up ✅
A. 245/255/265/275/285/295/308
B. 265/285/305
C. Rx 5/7/6/5
D. Done
Warm up: done
A: 215/220/225/235-240/245 and 250 failed
B: 260/285/305
C: 3 reps all sets
D: done
Warmup done
A. Skipped because of wrist. Did DB bench with superset max effort push-ups.
B. 116/134/134Kg
C. Modified because of wrist.
Odd sets – 10 burpee box jump over; 5 SB cleans (70Kg); Max C2B in remaining time
Even sets – 10 burpee box jump over; 20 DB snatches (30Kg DB); Max C2B in remaining time.
12/15/11/10
D. Done
A. Squat Clean (off 220#): 165×2, 170×2, 175×2, 185, 190, 195, 200#

B. Back Squat (off 300#): 180×10, 195×10, 210#x10
C. 4 sets done. AMRAP in 2 mins: 5 Wall Walks, 5 Hang Power Snatches @ 95#, 3/2/2/3 Ring MUs, Rest :60s
D. 3 of 4 sets done. 12 Alt Rev Lunges, 30 Banded Hamstring Curls, Rest :90s
Can’t remember the last time I hit a 200# Squat Clean. The programming is definitely paying off ????
So glad to hear that about the squat clean!
A. 115/120/120/125/125/130/135
B. 115/125/130
C. Used 75lb bar. Did C2B pull ups- 1(dud round)/6/7/6
D. Done
Looks like you were able to pick it up well after round one
A.
245/255/265/285/295/305/315
B. 245/275/285
C. RX 8/5/4/4 – 21 total
HSW 25 foot unbroken increments
Still getting the ring muscle up capacity back but overall was ok with this
D. Tomorrow
Solid work today!