Saturday 120707

Strength
1) Back squat (high bar) 5 x 5 @ 75%, rest 2 to 3 minutes

Midline/Skill
2a) 3 x 3 strict ring pullup to hold for 5 sec each OR,
3 x 3 strict ring pullup + 1 rock to top of ring, then move immediately to (video)
2b) 3 x 10 shoulder touches (video)

Olympic/Strength
Take 20 min to simultaneously warm up to a heavy deadlift and squat clean, not maximal.

Conditioning (8 min cap)
“King Kong”
3 rounds
1 deadlift 455/300#
2 muscle ups
3 squat cleans 250/165#
4 hspu
(video)

Notes: Make sure there has been AT LEAST one hour (or more) between the completion of your back squats and the beginning of King Kong.

King Kong is a short but highly intense workout. Please keep that in mind. This is a sprint. However, degradation is speed is acceptable but not form. If form is compromised to any great extent, stop. If you must scale, aim for a weight that is about 90% of your 1RM deadlift, but no more than 455/300#, and about 80% of you 1RM clean but no more than 250/165#. If you do not have muscle ups, you must use the modification with a band. Do not sub pull ups and ring dips.If you do not have hspu’s you may sub pike push ups.

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One Response to Saturday 120707

  1. Ben says:

    strength: 275# all sets
    skill: need to work on my “head through”
    conditioning: definitely held back too much but wanted clean reps. almost missed a squat clean. will be more aggressive next time around. 5:15 (with video)

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