Monday Sep 19, 2016
MUs & CJs
Competition Class
Strength
4 Rounds
4 Rounds
10 BB OH Lunges (walking & building)
Rest 60s b/w rounds
E5M20M
Run 400m
20 OH Lunges 45/35 plate
*on rounds 2 & 4, lunges first, then run
SKILLS & DRILLS
3 rounds:
20sec Skin the Cat
5sec Bottom of the Dip Hold + 1 Strict Dip
10 Hang Circle Swings on Rings (5 clockwise, 5 counter)
Rest 1min
L3:
1 Strict Ring MU + 5 Ring Swings
*add 1 strict MU up to 4 and then back down
Rest 1.5min
After ladder up & down 1 set ME UB Kipping MU after 3min rest
L2:
1 Strict MU + 5 ring swings
Rest 90s bw efforts, 8 rounds
Rest 3min
ME UB Kipping MU
L1:
1 Spotted Strict MU (or low ring Strict MU) + 5 ring swings
Rest 90s, 5 rounds
E2M10M
2 Clean & Jerks (start @ 70%, build to no higher than 85%)
Extra Conditioning
a. 10min Assault Bike (Cals - beat last week)
b. 400/300 Watts Assault Bike (as long as poss - beat last week)
c. 3 x 1000m run @ best 1 mile pace
Lower Body Strength
a. 3 sets of 10sec down, 10sec hold OHS (HAP - up 5-10# each set from last week)
b. 5 sets of 2 5-Second Pause Front Squats (HAP but perfect - up 5-10# from last week)
c. 3 sets of 30ft front rack walking lunges (HAP - up to 5-10# last week)
Upper Body Strength
a. 5 super sets of:
1 Bench Press
6 Pull-ups (C2B for as many of those as possible)
Rest 90s
b. 10min EMOM
6 Strict Press (DBs or KBS - HAP)
3 False Grip C2R Pull-ups
c. 4 super sets of:
10m forward, 10m backward with loaded barbell OH (HAP)
20 Strict Press with band
8 Ring Rows
