GRID Training 11.11.15

1) Weightlifting
Hang Clean: EMOM Starting @50% of your Max work up to a 3RM Hang Squat Clean that you can cycle quickly, true TNG. Add 5-10 lbs per minute. Once a max is found, Drop to 80% or the max and every 45 sec for 3 minutes 3 reps TNG hang Clean.

2) Gymnastics conditioning
Part 1
4 rounds of 15sec work / 45 sec Rest
1. Pull up hold (Maintain perfect Hollow)
2. Handstand hold (Free standing if possible)
3. Strict pull-ups (Maintain perfect Hollow)
4. Strict HSPU

Rest 5 Min

Part 2
4 rounds of 15sec work / 45 sec
1. Top ring hold
2. Bottom ring hold
3. Ring pushups
4. Hanging L-Sit

Rest 5 Min

3) Accessories
Part 1
KB OH walking lunge @ 53/35 lbs for distance in 3min

Rest 3 Min

Part 2
40 GHD Raise for Time


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