Friday 191018

Shoulder Press

8-8-8, 2x8

Athletes build over the first three sets to a challenging but manageable weight, leaving two good reps in the tank. Repeat that weight for the remaining two sets.


4 Rounds For Time:

10 Single Arm Power Clean, left

10 Single Arm Push Press, left

10 Single Arm Power Clean, right

10 Single Arm Push Press, right

3 Rope Climbs, 15' Ascent

TIMECAP: 15:00

GEAR: 2


Extra Work: Gymnastics Skill Work

Muscle-Up: 

-Level 1: Hollow Rock Ring Row, 5x(3+1)x5 

-Level 2: Hollow Rock Muscle-Up-to-Sit, 5x(3+1)x5 

-Level 3: Muscle-Up with Heel Tuck, 5x1-3, emphasize sharp heel tuck at top as seen in video 

OR 

Chest-to-Bar Pullup/Pullup: 

-Level 1: Ring Row, 5x5, pausing at chest 

-Level 2: Tap Swing + Chest-to-Bar, 5x(2+1)x5 

-Level 3: Strict + Kipping Chest-to-Bar, 5x(1+1)x5 

AND 

Handstand Walk: 

-Level 1: Cartwheel, 5x5 

-Level 2: Handstand Bailout, 5x5 

-Level 3: Controlled Wall Reach, 5x5