Gymnastic conditioning to start our Saturday, with a rope climb drill that transitions into a strict gymnastic strength builder with tempo repetitions.
Following our final iteration of this deadlift scheme, finishing our fourth iteration of our 9x3 deadlifts.
Conditioning to finish, in two variations - a team of three workout (preferred option), but always an individual version posted as well for those training solo today.
400 Meter Run (or 500m row) into:
After each set, complete 3 Spidermans (each side) + 5 Strict Pull-Ups
Finish with a second 400 meter run (or 500m row).
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Hang Muscle Cleans
5 Push Presses
Gymnastics Wod (Time)
On the 2:00 x 5 Rounds (10:00):
2 Rope Climbs (15')
Score is our slowest round of all five.
Following, not for score, 3 supersets:
8 Tempo Ring Dips
8 Tempo Ring Rows
*On both repetitions, a 4 second tempo negative.
Rest as needed between sets.
Deadlift (9 x 2)
9 Sets of 3:
3 Sets at 76%
3 Sets at 81%
3 Sets at 86%
This is a build from last week, increasing each set by 2%.