October 30th, 2014

AM
A. Split jerk from blocks, 6 x 1 waveload @ 155-165-175-155-165-175; begin every 2:00
B1. 1 segmented snatch-grip deadlift + 2 snatch pulls, 3 x 1 starting @ 110% 1RM snatch & adding 10 each set; :20 between movements, :60 rest
B2. Unweighted ring dip clusters, 4 x 5.5, 20X1; :10 between 4s, 2:00 rest
+
3 rounds for time:
3 ring muscle ups
9 wall walks
15 Russian kettlebell swings, 70
Time: 9:43

PM
25:00 AirDyne @ Z1, off every 5:00 for :60 freestanding handstand hold practice
+
3 rounds not for time:
5-7 glute-ham raises, 30X1 – weight if possible
10# (7) every set.. these are getting A LOT easier!
15 moderate reverse hypers
:10-:15 L-hang from bar (does not have to be unbroken)
Held for :15 each time

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