Monday, September 7, 2015

PM
15min - Quad/Hamstring/Groin Mobility Work (use Supple Leopard as reference)
*report what you do here

Frog, Pancake, Couch, BB Quad Roll, LAX Ball Glutes, LAX Ball Box High Hammie

+
A
Muscle-up Progressions x1 round + 2-3 perfect doubles

Love doing these.

B
Muscle-up - 1.1 reps on the min for 8min (MUST BE SINGLES, put a gymnastics mat down to protect from falls)


Got 12 out of 16. Closest I've been to completing all prescribed muscle-ups and this is the most I've done in sub 8 min. It's the little gains.

C
Squat Snatch - 1 rep every 20sec for 6 sets x3 @ 155 / 195 / 215#; rest 3min b/t loads

215# got pretty hairy. The other 2 weren't a huge deal, but 215# got sketchy. I hit all 6 but 4 of the 6 were pretty damn rough.

D1
Rings Dip x5 + Rings Support Hold (top of dip, rings turned out) xAMSAP - 6 sets of the complex; rest 60sec (Dips @ 32x1 tempo)


Result - :15 / :20 / :22 / :22 / :20 / :18 

D2
Strict Pull-up (COB) x5 + Bar Hang in Hollow xAMSAP; 6 sets of the complex; rest 60sec

Result - :28 / :27 / :27 / :25 / :24 / :23

Both of these were pretty rough. Hands and shoulders really took a beating. 

+
Cyclical Cool-down - 10min @ EN1/EN0
Repeat Pre-workout Mobility