Effective Volume Level

  • August 5, 2015
  • By :
Chad
Chad

Warm-up
Burpee breakdown
Shoulder mobility – use the pvc to stretch the pecs and anterior shoulder with the pull up beams as an anchor
Overhead band stretching for the lats
Warm up and go over skills with the coach

Gymnastics
EMOM10
Odd-1 Legless Rope Climb
Even- Best effort freestanding Handstand hold

Games Male- 2 Climbs or fat rope

Oly
Work up to a Max Weight for the Complex
1 Power Clean
1 Hang Squat Clean

WOD
15-10-6 reps for time of:
Thrusters (165 / 115 lb.)
Bar muscle-ups

Conditioning
1 Mile Run- Easy Pace

1 Comment

  • Mike Quigley

    08/05/2015 @ 1:40 pm

    EMOM – 1 legless climb per round and did some handstand holds. maybe 10s was the best one
    Oly – 225. Caught 235 in the bottom of the hang squat clean but couldn’t stand it up. That now marks 3 years and 8 months that my front squat has been a weakness.
    WOD – 12:00 @ 135. Did all the Bar MUPs and have the damaged hands to prove it.

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