Eilinen/Lepo

Gymnastics Conditioning

Choose one of the following:

A. 6 sets of 6 unbroken muscle-ups

B. 7 sets of 5 unbroken muscle-ups

C. 8 sets of 4 unbroken muscle-ups

D. 9 sets of 3 unbroken muscle-ups

Rest as needed between sets

+

Conditioning
For time:
Row 2,000m
42 Thrusters (40/30kg)
42 C2B Pull-ups
Row 1,000m
30 Thrusters (40/30kg)
30 C2B Pull-ups
500m Row
18 Thrusters (40/30kg)
18 C2B Pull-ups

10 kierrosta aikaa vastaan:

• 500m BikeErg
• 10-9-8-7-6-5-4-3-2-1 unbroken t&g raaka rinnalleveto @ahap

Rivet tultava TOUCH&GO ja UNBROKEN. Käytä niin raskasta painoa kuin mahdollista.

OTM 10 minute
5 rounds
Odd: Shoulder press x 6 - 10 (50 % 1 RM)
Even: Pull up 4 - 8 / ring row x 8 - 16

Deadlift 4x5 @77,5%

7 rounds for time

15' rope climb x1
10 wall ball shots 20lb ball
15 kettle bell swings 1.5 POOD
20 Double unders

Subbed 5 pull ups 5 knees to elbow for rope
5 kg ball
40lb dumbbell swings

Did all DU again, very tired and lack of sleep night before due to bball
DU much better, strung 17 together PR

7 x 5

25 OHS 65/95
25 Tire Over Bar (pull up bar)
25 Knees to Elbows

I did NOT think I would get it done THAT fast!!!

I'm going to do it again either this afternoon or tomorrow morning in case I miscounted. I don't think I did, but just in case and I don't want to cheat.

First time I stayed on the bar for more than 3 K2E - I think I got something like 8 before coming off the bar! Need to figure out the rhythm though as I do it in 3 movements instead of 1...

8 cal row
10 kb swings 20kg
5 goblet jumps 20kg
5 + 5 kb clean and jerk 20kg

5 rounds

Group session, 25 minutes of 1 clean, 2 strict press, 3 push press, 4 wall climbs. 7 rounds, 45kg, 47.5kg, 50kg, 52.5kg, 55kg, 57.5kg, 60kg. Then 25 minutes of 5 squat clean thrusters, 4 rounds, 95lb, 100lb, 110lb, 135lb.