21122010

Warmup

500m row
Burgener warmup x 2


Power Snatch 1x4 @ 75% (110)
Power Clean and Jerk 1x4 @ 75% (160)
Overhead Squat 1x4 New 1rm 185lb! 10lb pr


PM

Row/DU ladder

1 min max cal row + 5 double unders (increases by 5 each round)

27/5, 24/10, 24/15, 24/20, 23/25, 24/30, 23/35, 24/40, 23/45 (failx3), 24/50

20122010

AM

Warmup

750m row
10x false grip ring rows
10x situps

10min Deadhang muscle up attempts

4 rounds

3 Ring pullups
6 Ring dips
3 Negative Muscle ups

For 5 min

30 sec back bridge
30 sec German Hang

PM

Snatch 1x4 @ 75% (110)
Snatch Pulls 3x3 @ 95% (140)
Snatch Deadlift 3x3 @ 110% (160)
Front Squat 3x3 @ 75% (162) + 3 box jumps

Metcon

12 min AMRAP

5x 275lb Deadlift
10x HSPU
250m row

4 rnds + 1 deadlift

Sparrows (Half) Dozen

6 rounds

12x deadlift bw (170)
12x pullup
12x pushup
12x ball slam

time 12:29

Snatch practice from the blocks

E Cal

Warmup

750 m row
10x pullup
Hollow rock practice

Weighted pullups @ 30lbs

6, 5, 5, 5

E Cal

1 min on/1 min off
max meters rowed
goal - 3000m

result - 2980m

4 penalty burpees + 10 extra

3rnds
1 min bridge practice
10 Toes to Bar

Press 3x3 & More Gymnastics Work

Warmup 5 min Airdyne

5x Candlestick roll
5x Backwards roll

5x3 Skin the car
5x Back to Front Lever
5x Lsit practice

Press 3x3 @ 115lb

10-1 Ladder

Dips
HSPU
V-ups

Thompson

10 rounds for time

1 - 15ft Rope climb from seated
29 - Backsquats @ 95lbs
10m - Farmer's Carry w/ 135 lb Barbells

Time 46:03

the bad part was the back squats werent the bad part. Those barbell walks were a nightmare for me, need to work grip more.

Gymnastics Holds

Warmup

Hip mobility
Foam roll shoulders

Practice Holds

20 min amrap

:30 sec hold

x Handstand
x L-tuck (L-sit was rx)
x Squat
x Pull-up

6 rnds + L-tuck (substantial time lost was on l-tuck)

Gymnastics stuff:

muscle up into l-sit practice

false grip ring rows

false grip pull ups