Tuesday 2014.08.19

August 19, 2014

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.

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