Sorry for the premature… post. It doesn’t happen often, I swear.
Innuendos aside, for today’s work, it is imperative that you stay on task and move from section to section quickly and efficiently. In and out in 100 minutes.
THIS is mandatory reading for anyone in the program and anyone following (or browsing) the site. Yes, it was posted on ArtOfManliness.com and yes, it specifically addresses men, but I think we can all look beyond the male sex and see what it means on a higher level.
This is what we are creating here in Austin, and this is what I want for anyone following or reading here. This is how we can reclaim our country and communities, one at a time. Yes, I want great athletes, but I want great people, a great team, and a great training environment even more.
Week 24 Training: 13.12.19
A. Hang Clean: 6×2@65 – E90S
B. Clean Pull: 5×4@90 – E90S
C. Snatch Balance: 7 Minutes to Establish Max, then: 2×2@80 – E60S
D. Pause Front Squat (3-Count Pause) – 6@55, 6@60, 6×3@65 – E90S
Notes: Quick to the bottom, a FULL 3-counts in ABSOLUTE bottom (have a training partner count for you if necessary). No Bounce – but as FAST as possible out of the hole.
Part 1: 3 rounds:
-30 seconds Free-Standing Handstand Hold
-30 seconds Rest
*After the last 30 second rest, immediately begin:
Part 2: 3 rounds for time:
-10 Burpee Box Jumps @ 30/24″
-5 Muscle Ups
-30 Double Unders
*Rest 3 minutes, then begin:
Part 3: 3 rounds for time:
-10 KBS @ 32/24
-10 HandStand Pushups @ 2×45/1×45 Bumpers
-30 Double Unders
F1. Plank Hold: 3 x 1 Min @ Bodyweight – Unbroken
Notes: Hands in Rings in External Rotation and Feet on Box
F2. GHD Situp w/Rotation: 3 x 20
Notes: On the GHD Sit-ups with Rotation, descend from the top as you would on a normal GHD sit-up, touch both hands to the ground behind you, and on the way up, rotate to the right or to the left. Alternate sides with each sit-up, and rotate to the fullest ROM that you can on each rep.