Monday 08312015

We’re eight weeks in to our Strength cycle, which means you all heard & read the magic words—”it’s de-load week!”. This is not a “leading up to testing” de-load, but a “Dear Jesus, I need some rest” de-load. Enjoy this week, kids.

Also, when I say “don’t max out”, please… DON’T MAX OUT.

BB Gymnastics:
Hi-Hang Snatch – 4 x 3 – (shoulders even with the bar – start roughly 3-6″ below the hip.)
*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

Strength:
Overhead Squat – 5@60%, 5@65%, 5@70%

Met-Con:
5 Rounds of:
5 Hang Power Snatch (135/95)
10 Back Rack Lunge (135/95)
15 Deadlift (225/135)
*Do not drop bar between snatches & lunges. Must keep barbell off the ground for entire reps of HPS and BRL, 200m run penalty if you put weight down before finishing BRL.

Interval Work:
60 Double-unders
30 Weighted step-ups (24/20) with 44/28 Kettlebells
*rest 1 minute between rounds

Gymnastics Work:
With a 4 minute running clock:
Max muscle-ups in 1 minute
30 Second transition
Max alternating pistols in 1 minute
30 Second transition
Max HSPU in 1 minute

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