Sunday-Tuesday 170716-18 – Experienced

Sunday 7/16 and Monday 7/17
Strength
1 ¼ Front Squats 5×3, increasing

Compare to 6/25/17 & 6/26/17.

Conditioning
“Grace”
For Time:
30 Power Cleans and Push Jerks (135/95)

Tuesday 7/18
Conditioning
0:00-5:00 minutes
Buy in: 40/30 Calorie Row
Then AMRAP:
12 Deadlifts (155/105)
12 Toes to Bar

5:00-10:00 minutes
Rest

10:00-15:00 minutes
Buy in: 30/20 Calorie row
AMRAP:
9 Deadlifts (185/135)
9 Toes to Bar

15:00-20:00 minutes
Rest

20:00-25:00 minutes
Buy in: 20/15 Calorie Row
AMRAP:
6 Deadlifts (225/155)
6 Toes to Bar

Here’s what’s on tap for Thursday’s Experienced classes:

Thursday 7/20
Gymnastics Strength
3 rounds of:
A1. 3-5 Ring Dips with 3-5 second support hold at top of dip
A2. 5-10 Strict L-Pull ups with 3-5 second hold, chin over the bar

Gymnastics Conditioning
25 minute alternating EMOM:
Minute 1: 3-5 Strict HSPU (Advanced: Add deficit if too easy)
Minute 2: 10-30 second L-hang
Minute 3: 50 Double Unders
Minute 4: 5-10 Ring Dips
Minute 5: 30 seconds of Hollow Rocks