Gainz 04.10.2015

Fitness

FIT: Metcon (AMRAP – Reps)
5 Sets
5 Strict Press @ 65-70%
8-12 Strict Pullups

Then,
5 Sets
5 Front Squats @ 65-70%
8-12 Strict Dips/Pushups

*All bars from ground. Score is total reps of gymnastic movements.

FIT: Metcon (AMRAP – Reps)
4:00 max reps
hang power clean + shoulder to overhead @ 50% of C&J

Competition

COMP: Handstand Hold (8:00 window for max static freestanding)

COMP: Metcon (AMRAP – Reps)
5 Sets
5 Strict Press @ 65-70%
8-12 Strict Ring Pullups

Then,
5 Sets
5 Front Squats @ 65-70%
8-12 Strict Ring Dips/Pushups

*All bars from ground. Score is total reps of gymnastic movements.

COMP: Metcon (AMRAP – Reps)
4:00 max reps
hang power clean + shoulder to overhead @ 50% of C&J

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