Saturday, November 24

November 22, 2018

 

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.

ACTIVATION
400 Meter Run (or 500m row) into:

30-20-10:
Hip Extensions
After each set, complete 3 Spidermans (each side) + 5 Strict Pull-Ups

Finish with a second 400 meter run (or 500m row).

Barbell Warmup
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):
40 Double-Unders
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%.

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