Gymnastic Warm Up 1:

5 stations x 3 rounds (take 60-90sec between stations)
1) ROPE CLIMB (2reps)
-climb as much as possible legless. Use your legs only
when needed. If that means right of the bat, then use
them.
-1 min rest between first and second climb.
2) TUCK UPS(50reps)
-similar to V-ups, but come into tuck position with each
rep.
-squeeze whole body as tight as possible throughout
exercise and finish each rep in a solid hollow position.
3) MAX STRICT PUSH UPS +
-after you reach failure. Take a 10 sec rest and do
another 5 pushups.
-Keep the form throughout as best you can.
4) BOTTOM DIP HOLDS ON RINGS (20sec)
-keep rest of body fully extended (no break at hips).
-keep rings right up against torso.
-sink down as far as possible in the hold position
-eyes facing forward
5) HORIZONTAL RING ROWS W/ HOLD (10sec)
-prop feet on a box or have partner hold feet so body is
fully horizontal.
-at completion of the pull, hold that top point for a full 2 seconds

A.  Snatch; 12 reps bt. 70-80%

all reps at 85 lbs.  first and last video below:


B.  DL; 3 reps @ 60% every 45 seconds x 10 sets

Used clean grip for all DL.  I love DL’ing.  By far my favorite movement.  Here’s a vid of 9th set:


C. Jerk Dip x 5 reps x 4 sets @ 80% of clean

All these at 135.  Here’s vid:


+
10 minute amrap
4 strict HSPU – full range of motion here
8 kb swings, 70#
12 ghd sit ups

4 rounds plus 7  reps….pretty psyched that I was able to do all the KBS ub…first time ever using this weight for full KBS.  did hspu on 24 inch box.  Here’s vid of a set of KBS so you can see my form:

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