Month: August 2015

9.1.15

Tuesday

A.
3 Rounds NFT:
6-12 Strict HSPU (Inverted progression)
12 Beat swings on rings (every 3rd reps perform 1 muscle-up)
15 Shoot throughs

B.
4 RFT:
15 Box jumps (36/30)
400m Run

C.
Gymnasty Core Series πŸ™‚

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8.31.15

Monday

A.
Every :90 for 7 sets:
1 power snatch + 1 high hang squat snatch + 2 overhead squat
*increase weight each minute

B.
3 rounds for max reps:
1:00 Alternating Ring Archer Pull-ups
1:00 Alternating Single Leg Roll to Candlestick to Burpee
1:00 Alternating Toes-to-Bar (Touch outside hands)
1:00 Alternating KB Snatch (53/35lb)
Rest

8.28.15

A.
Every minute on the minute for 10:00
1 Power clean + 1 hang squat clean + 1 front squat
*increasing weight

B.
At 0:00

For time:
24 Toes to Bar
12 Deadlift (155/110)
9 Hang Power Cleans (155/110)
6 Shoulder to overhead (155/110)

At 5:00

For Time:
15 Muscle-ups
12 Power Snatch (155/105)
9 Overhead Squats (155/105)