Monday 2016.09.26

September 26, 2016

New Competition Program
Phase 1, Week 7

AM Session: Conditioning


Took it outside —
4 Rounds:
2:00 Bike Medium
2:00 Rest (Bike Slow)
2:00 Bike Fast
2:00 Rest (Bike Slow)
2:00 Bike Very Fast
4:00 Rest (Bike Slow)

14.1 miles in 58:33.

PM Session

Gymnastics

AMRAP in 20 Minutes:
Eccentric Muscle-Ups
17.

5 Rounds:
1:00 Big Beat Swing (7)
1:00 Hollow Rock
1:00 15′ Handstand Walk + Freestanding Handstand
1:00 Weighted Strict TTB
2:00 Rest

Beat Swing — 12 per round on non-Speal
Hollow Rock — 2x :15 on, :15 off per round
HS Walk — practice walking to wall
Strict TTB — 4-ish (toes not always quite to bar) @0# per round.

Train2Train

3 Rounds:
8 Glute-Ham Raises
8 Single Leg GHD Hip Extension, each leg
1:00 Weighted Plank Hold

GHR — 0#
Two-Legged HE x16 (knee)
Plank — 0, 10, 10#.

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