Warm-up
Burgener x 3
Barbell Complex x 2
Leg Blaster x 2
Standing Press x 10
Push Press x 15
Push Jerk x 20
Work
Work any movements that need improvement in form and function
Specifically work on movements to be used in The Shop Winter Games
See here for list
Extra
4 RFT
10 Front Squat @ 155
5 Push Press/Jerk @ 155
10 Box Jump @ 30"
5 KB Swing @ 70#
sweet video Trickle!
ReplyDeletei like the editing, filters, and effects - it really reflects the chaos of many of our group workouts
Trickle, 210
ReplyDeletemuscle up practice (goose egg)
snatch practice, work up to 1 x 135
gto practice, work up to 1 x 195
cool down, situps and airdyne
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3 degrees in the shop today, the rings and bars were a pleasure to hold on to when we got here
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thanks clint, no video today, but I wish there was. Cabana was killing the muscle ups and had some good lifts. Would have been a useful tool.
Cabana
ReplyDeletemuscle ups pratice
snatch failed on 115# should have gotton it many times it jus got in my head
GTO 185# shoulders are shot to much GTO for me this week
I just have to say trickle has got a nice looking snatch very impressive
wish we would of had some video of it.
active rest / recovery
ReplyDelete30/30/30
alternating between
16kg kb swings &
tunturi bike sprints
17 swings per set
sprints ranged from 100 to 130rpm
4th day in a row, almost didn't do anything today
really glad i did
tunturi:
www.dotmed.com/images/listingpics/515993.jpg