Gangnam Style

Tuesday, October 2nd
Barbell Gymnastics: 
   1. 10x1 hi-hang clean (w/hip) + push jerk 
        -->heaviest possible, rest 60 seconds
        -->185, 205, 220, 235, 245, 255, 265, 275, 285, 300 (f, jerk)
   2a. 3x5 pendlay row 
        --> heavier than last week, rest 60seconds
        --> 145, 160, 170
   2b. 3x5 split press
        --> heavier than last week, rest 60seconds
        --> 145, 160, 170

Strength: 
   1. high bar back squat, rest 2minutes
        -->1x5 @ 75% (340#), 1x3 @ 80% (360#), 3x3 @ 85% (385#)

Conditioning: 
   -->4 rounds, for total working time (rest 1:1)
        1. 10 UB front squats @ 70% (255#)
        2. run 400m (all out each round)
        --> 10:18 total working time (2:10, 2:34, 2:53, 2:41)


Monday, October 1st
Barbell Gymnastics: 
   1. 10x1 hi-hang snatch (w/hip)
        -->heaviest possible, rest 60seconds 
        -->135, 155, 170, 185, 195, 205, 215, 225, 235, 245 (f)
   2a. 5x3 3-stop snatch pull 
        --> heavier than last week, rest 45seconds
        --> 290, 290, 290, 290, 290
   2b. 5x3 1-behind the nexk push press + 1-OHS (quick) 
        --> heavy, rest 45seconds
        --> 135, 155, 170, 185, 200

Skill:
   -->10minutes strict muscle up work

Conditioning: 
   -->alternating tabata of: 
        1. ring dips (72 total)
        2. sit ups (90 total)