Friday – 8/30/2019

The Workout for Friday is:

WARM-UP
(Primer)
EMOM x 8
Odd – 40 sec Machine
Even – 12 Wall Balls

(Mobility)
W.G.S. x 8 Reps
Supinated Grip Hang x 20 seconds

(Specific)
Review Gymnastic Technique/Efficiencies

GYMNASTICS
EMOM x 16 minutes (4 rounds)
Station 1 – 2 to 4 Strict HSPU (These should be tough. Add a parallete deficit as needed)
Station 2 – 5 Pistol Squats (right leg)
Station 3 – 5 Pistol Squats (left leg)
Station 4 – Max Set Strict Wide Grip Pull-Ups

METCON
Option A
“DeHart”
AMRAP x 4 Minutes
-1 Power Clean
-1 Thruster
-1 Jerk
Rx = 195/125

Option B
“Open Workout 11.3”
AMRAP x 5 Minutes
-1 Squat Clean
-1 Jerk
Rx = 165/110

*Compare your results to July 19, 2019

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Strength]
6 Sets of:
2 Clean Lift-Offs + 1 Clean + 1 Jerk
Rest 2 minutes between sets
*For each lift off, pause for a count of “one one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.
Then
Every 90 seconds x 6 minutes (4 sets)
-1 Clean & Jerk (use the weight you finished with for the lift-offs)

Build to today’s 1RM Tempo Back Squat @ 32×1
Then
1 Set of:
Back Squat x Max Reps @ today’s 1RM Tempo Back Squat
*Perform these without any tempo restrictions

[Midline Conditioning]
3 Rounds
-30 Hollow Rocks
-45 sec Left Side Plank
-45 sec Right Side Plank
-20 Straight Body Ceiling-Reach Crunches

[Engine Builder]
Row Endurance Option
For Time
-Row 10,000 meters
*Compare results to July 12, 2019

Mixed Modal Gymnastics Option
7 Total Rounds
AMRAP x 2
-15/10 Cal Row
-12/8 Cal Assault Bike
-Max C2B Pull-Ups in time remaining
*Rest 2 minutes between rounds.