Gymnasticals
3 Rounds:
1 min hollow
1 min superman
Strength
Row
AHAP (for sets 5-10) –
10×2 Reverse Grip Bent Over Row
Go for a daily max increasing load over the 10 sets. Rest 3+ minutes between sets.
20kg, 40×2, 45×2, 45×2, 50×2, 50×2, 55×2, 55×2, 55×2, 55×2, 55×2.
Bench
8×3 Narrow Grip Bench @ index finger knurling @ 50% + band
Move the load as fast and explosively as humanly possible. Rest 45 seconds to 1 minute between sets.
35kg + red band to 3rd peg hole.
Clean & Jerk
3×2 Power Clean from mid block @ 70%
123#x2, 133×2, 133×2, 133×2.
3×1 Push Split Jerk @ 70%
35kgx5, 45×2, 55×2, 65×1, 65×1, 65×1.
Snatch
3×2 High Hang Snatch High Pulls @ 70%
50kgx2, 50×2, 50×2.
3×1 Hang Snatch below knee @ 70%
50kgx1, 50×1, 50×1.
Evolution
For Time –
50 KB Swing 70/53
40 GHD SU
30 Wall Ball
20 Goblet Squat 70/53
10 MU Ring Pull-Ups
9:56.
More Gymnasticals
20x attempted MU.
Leave a Reply