Saturday 2016.10.01

October 1, 2016

New Competition Program
Phase 1, Week 7

Gimp Comp Class

Warm-Up
3 Rounds:
3 Pull-Ups
1 Wall Walk
0:30 Handstand Hold

Weightlifting
(Light and from hang and lower because knee; upped reps)

Hang Power Snatch Practice
Every 2:00 —
2×63, 2×73, 4×73, 4×73, 4×73.

Hang Power Clean + Jerk
Apparently jerk dip = knee explosion.
4×82, 4×82, 4×82, 4×82, 4×82.

Rack Pull From Hole 9
205×3, 205×3, 205×3.

Conditioning: Power Endurance

4 Rounds —
AMRAP in 4:00:
6 DB Thrusters Burpees
6 TTB
30 Double-Unders Left Leg Single Leg Single Unders

3+5, 3+3, 3+6, 3+2.

Gymnastics
EMOM for 8 Minutes:
5 Box HSPU, 24″

EMOM for 6 Minutes:
3 Weird P-Bar Jumping Bar MU

Train2Train
3 Rounds:
12 Romanian Deadlifts
10 Ab Wheel Rollout
50 Hip Extensions

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