Competition: Saturday, February 8th, 2020
*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required.
1) The Bar “Standard” – AQAP:
30 Clean and Jerks 135/95
30 Bar Muscle-ups
30 Snatches 135/95
Barbell lifts are anyway anyhow. Time cap of 12 minutes. Scale as needed.
2) 5 rounds – 3:00 ON/1:00 OFF:
15/12 Calories Ski Erg
5/side Dumbbell Push Press 90/60
Max Overhead Squats 155/105
Treat this as a pacing piece, work for consistency across your rounds. Scale as needed.
3) 4 rounds for Quality:
20 GHD Sit-ups
50ft/side Single Arm Kettlebell Farms Carry
10/side Single Arm Tall Kneeling Landmine Press
Load as desired, rest as needed between movements and rounds.
4) Mobility: 30 minutes
The week is over, spend time on your tighter, more beat-up areas, also think ahead for Monday which is a higher volume squatting day.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE