New Program...

Just starting out on a new program...Gymnasty.

I messed around and did some out of order so Bertag did not have to do the Snatch Work...

Boy were my shoulders sore!!!

Warm-Up & Mobilize 10m

then...Begin @ 0:00...

1 Set (Attempt) at Max UB Reps of STRICT Handstand Push Ups

@ 2:00 mark Begin...

1 Set (Attmept) at Max UB Reps of STRICT Pull Ups

@ 5:00 mark Begin...

AMRAP in 4m:

1 Strict HSPU

1 Pausing Strict Pull Up (1s at top & 1s at bottom hang)

2 Strict HSPU's

2 Pausing Strict Pull Ups

Continue adding 1 Rep each Rnd, until 9m Mark (4m)

@ the 10:00 mark Begin...

AMRAP in 4m:

1 HR Push Up

1 Pausing Ring Row (1s at top & 1s at bottom hang)

2 HR Push Ups

2 Pausing Ring Rows

Continue adding 1 Rep each Rnd, until 14m Mark (4m)

if you want to continue this...then...

@ 20:00 mark Begin:

7 Minutes to reach a moderate Load of:

1+1/4 OHS

1 OHS

@ 27:00 mark move into...

6 Minutes to reach a moderate Load of:

2 x Snatch Balance

@ 33:00 mark move into...

5 Minutes to reach a moderate Load of:

High-Hang Squat Snatch

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Rest-As-Needed

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EMPTY CALORIES

For Time:

27-21-15-9

Calorie Row

OHS (65/45)

Bertag ~ 20 HR Push Ups / 17 Pull Ups (Green Band) / 5 Rnds + 6 Pull Ups / ??? / EC = 8:27 (45#)

tb ~ 8 HSPU / 18 Pull Ups / 4 Rnds + 3 HSPU (23 Reps) / 6 Rnds + 2 Ring Rows (51 Reps)

EC = 8:30... All OHS (65# & UB)

Rows = 1:28 (3.25s/c) / 1:04 (3.04s/c) / 48s (3.2s/c) / 27s (3.0s/c)

RESTED about 25min...then finished the Snatch Progression Stuff...

OHS Complex = 95-115-145-165-185

Snatch Balance = 95-105-115-135 (that felt heavy...should have gone 125)

High-Hang Squat Snatch = 75-95-115-135-145

HHSS felt really good...fast and light up till the last set...that was just getting tough, so was just right for the day!!!