top of page
Search

Friday, October 20th

  • Writer: Tim Derr
    Tim Derr
  • Oct 19, 2017
  • 1 min read

A.

GYMNASTICS SKILL/STRENGTH:

5 Sets:

7 Ring Dips

Rest as needed.

*10 Minute Cap

B.

METCON:

“Heartbreak Kid”

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-ups

50 Double Unders

On the barbell we are looking for a heavier stimulus.  Dropping the bar during the front squats means we have to clean the bar back up. It is a heavier weight, but something that there is no doubt in each athlete’s mind that they could get the first set unbroken. In the second and third sets, we are looking for at most one break. It is already a grippy workout, so the less cleans here the better.


 
 
 

Recent Posts

See All
Saturday Smackdown!!

Come join us for the last open workout of 2020! Open 20.5 For time, partitioned anyway: 40 Ring Muscle-Ups 80 Calorie Row 120 Wallball...

 
 
 
Friday Nov 8th

Thursday "Pre-Game" At low intensity… 15-12-9 Row Calories Assault Bike Calories Into.. 4 Rounds: 4 Wall Squats 8 Alternating...

 
 
 
Thursday Nov 7th

Front Squats, every 2 minutes (12:00 total) 6 Sets, Set #1 - 3 Reps @ 80% Set #2 - 1 Rep @ 83% Set #3 - 3 Reps @ 80% Set #4 - 1 Rep @ 86%...

 
 
 

Comments

Couldn’t Load Comments
It looks like there was a technical problem. Try reconnecting or refreshing the page.
Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
bottom of page