Gymnastics
6 rounds NOT for time
1min Row
6 Muscle Up´s

Stamina Conditioning
4RFT:
21 OHS (40/30kg)
12 Bar-Facing Burpees

MORE MEAT MONDAY

Back Squat 5x3 @ 75%
3x3 @ 80%
1x3 @ 90%

Then. . .

355m Sprint
710m Run
1065m Run
30 Combo's
50 KBS (unbroken)

MAY DAY!

BEST WISHES ON YOUR DAY JEFF!

5 ROUNDS FOR SURVIVAL OF:

1 DL 255
8 pull ups, 8 dips
3 Cleans 95
4 H.S.P.U.
5 Combo's
200m sprint

Partner 1: 10 DB Snatches, alternating hands (30#)
Then Farmer's Carry 2 KB's to Partner 2 (45#)

Partner 2: AMRAP SealFit Manmakers (20# DB's)
When tagged by Partner 1, P1 takes over Manmakers and P2 does Farmer's Carry of KB's back to Snatch station, does 10 snatches, then F-Carry back to P1 and switch.

Goal: AMRAP ManMakers in 15 min

1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift

Deadlift - 225/155

An inverse ladder repetition scheme, where we'll climb in reps on the toes to bar as we descend in reps on the deadlift. Stimulus wise, we are looking for a deadlift load that we could cycle for 21+ repetitions without question. A loading that is on the moderate side, one we could do unbroken all the way through if we truly went for it.

Although difficult to see at first glance, our lats will take the brunt of the fatigue here. As we engage for the deadlift, we fire the lats to keep the bar close. On the kip swing, we absolutely use our lats here as well. What results is a fatigue inside of the kip swing of the toes to bar, resulting in a less powerful pull/push kip. It won't be the deadlifts that slow us to a halt if we reach it... it will instead be the toes to bar in the larger sets as we climb that ladder.

Pacing these repetitions and breaking as you see fit is naturally a large aim of ours, but, as is technique. Those who can hold sound technique especially in the earlier sets will preserve their capacity for when they need it the most - in these final, larger, sets of toes to bar.

Work up to 2RM

Ran to the legion and back after class

Tabata deadlift, 185 lb.
Tabata hang power clean, 135 lb.
Tabata front squat, 85 lb.
Tabata push press, 65 lb.

For time:
40 Abmat
Ring Dips, 21 reps
2 pood SDHP, 21 reps
30 Abmat
Ring Dips, 15 reps
2 pood SDHP, 15 reps
20 Abmat
Ring Dips, 9 reps
2 pood SDHP, 9 reps

For time:
40 Double Unders
95# Shoulder Press, 21 reps
21 Pull-ups
30 Double Unders
95# Shoulder Press, 15 reps
15 Pull-ups
20 Double Unders
95# Shoulder Press, 9 reps
9 Pull-ups