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Tuesday 8.8.17

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Strength.
A. EMOM x 9
Deadlift
3×3 – 70% (Standing on Risers)
5×2 – 82.5%
1×2 – 100% (attempts)

Accessory.
EMOM x 10
Min #1 – 5 Back Squats – 75%
Min #2 – 5 Bent-over Rows – AHAP (Build over sets)

Weakness Work.
Choose ONE

GYMNASTICS
EMOM x Strict + Kipping Muscle-ups, Strict + Kipping Pullups or Seated Pullups with feet on a box.
*Note – week #18- READ INSTRUCTIONS CAREFULLY!
Link for instructions: 048 Gymnastics Progression

OR

CONDITIONING
For time:
30 Pistols
20 Back Rack Lunges, 135/95
15 Back Squats, 275/185
20 Back Rack Lunges
30 Pistols

Competitor.
*Week 8-Day 2*

Olympic.
A. EMOM x 10
1 Squat Clean & Jerk – 90-95% 1RM

Gymnastics Skill.
EMOM x Strict + Kipping Muscle-ups, Strict + Kipping Pullups or Seated Pullups with feet on a box.
*Note – week #18- READ INSTRUCTIONS CAREFULLY!
Link for instructions: 048 Gymnastics Progression

Strength.
A. EMOM x 9
Deadlift
3×3 – 70% (Standing on Risers)
5×2 – 82.5%
1×2 – 100% (attempts)

Accessory.
EMOM x 10
Min #1 – 5 Back Squats – 75%
Min #2 – 5 Bent-over Rows – AHAP (Build over sets)

Conditioning.
For time:
30 Pistols
20 Back Rack Lunges, 135/95
15 Back Squats, 275/185
20 Back Rack Lunges
30 Pistols