Weightlifting
1) Muscle Snatch 1-1-1, 3x1
2) Snatch 80%x3, 85%x2, 90%x1, build to heavy single, then 80%x2x2
Notes
Muscle Snatch: Start at 50%. Build over the first three sets. The weight you perform on the third set should be repeated for the remaining sets. Your aim is to find a challenging but manageable working weight for these sets. No contact at the hips, focus on pulling close and following through. If this exercise is performed so heavy that it turns into a wide grip clean and press, it loses all utility. Don't let that happen.
Gymnastics
6 minutes volume accumulation:
Strict Deficit Handstand Pushups
Notes
Use a deficit which would allow you to complete approximately 6-8 technically sound reps in one set. 2015 Open standard, measuring from the top of the plates used for the deficit. If you completed more than 36 repetitions in the last iteration of this piece, increase the deficit.
Sport
For Time:
20 Muscle-Ups
40 Pistols, 24kg/16kg Kettlebell, alternating
60 Chest-to-Bar Pullups
40 Deadlifts, 185#/125#
20 Muscle-Ups
Gymnastics accessory
6 minutes volume accumulation:
Strict L Toes-to-Bar
Notes
Control the movement in both directions. Each rep starts and ends in a controlled L hang with the hamstrings just above parallel with the floor. Count the rep upon returning to the L hang at the bottom of the rep, not when the toes come into contact with the bar at the top of the rep.
Post results to comments.
WordPress.com
