A. Sumo Deadlift
65% x 5
75% x 5
85% x Max Reps
The % is based off of your actual 3 rep max, or 90% of your 1 rep max. For example, if your 3 rep Max is 100lbs use 85lbs.
B. 21/15/9
Power Cleans 135/95
Push Press 135/95
C.
On The Minute For 10 Minutes
Odd:10 Toes To Bar
Even: One Legged Box Step Ups 7 Left, 7 Right
D. Weighted Sled Drag 200m. Walk upright and step heel to toe. Maintain upright posture to a reasonable degree without breaking at the waist and ending up on your toes. Guys use 3 plates ladies 1 plate. Our sleds are already 90lbs or so.
Keeping the whole body tight should be automatic for body weight gymnastic movements and barbell movements.
Watch This Gymnast Talking About The Strict Muscle Up
Shoot. I should have read this before the wod. I barely made it in today.
ReplyDelete175x 12.
8:45 with 75 pounds and did push jerks.
That sled was tough but I love doing this.
A. Sumo 325# x15
ReplyDeleteB. 8:22 RX
C. Emom done unbroken till last round on TTB , finally think I got the point of the step ups. Those were tough taking almost the entire minute.
D. Sled pull done.
Sumo 185x13
ReplyDelete11:00 @ 75# ppress... Still hard on the catch part.
Emom: tough at first on the box but by third round I got in the groove and rhythm and got a bit faster.
Sled-done. It was awkward movement and really focused on staying upright.