Dynamo

Monday Oct 29 2018


Gymnastics classes for November will focus on the movements Knees to Elbow/Toes to Bar/Strict Toes to Bar/Ball up on rings to pass through.  
There will be three classes at various times of the day to help you get to one and work on your skills: Saturday 11/3 at 11:15am, Thursday 11/8 at 4:15pm and Friday 11/16 at 6:15am

This Saturday we are having a going away party for myself and Jimmy Mueller as we are both headed out on Deployment with the Wisconsin Army National Guard 2-127 Infantry Brigade. We also have two more members from the gym going as well Travis and Adrian. So please come out Saturday from 1pm to 8pm at the gym. We will be having a couple of half barrels and snacks to share with you all!

Have a great Monday!
1.) Every 3 minutes for 5 rounds 1 Clean & Jerk establishing a 1RM
Then continuing every 3 minutes
1 @ 95%
2 @ 90%
*2.) Every 2 minutes for 5 rounds 2 Back Squat establishing a 2RM
Do not take over 20 minutes for each below:
*3.) Establish a 2RM Split Jerk 
*4.) Establish a 2RM Push Press
*5.) Establish a 2RM Bench Press
1.) Dynamo
8 minute EMOM 
7 Toes to Bar
7 Lateral Hurdle Jumps 
7 Parallel Ring Rows
*2.) 3 Rounds 
30 cal Assault Bike 
15 Push Press 135/95lb
*3.) 5 Rounds
50m Kettlebell Carry 2/1.5 pood
20 Wallballs 20/14lb
*4.) 5 Free Standing Handstand Push-up
20' Handstand Walk
4 Free Standing Handstand Push-up 
20' Handstand Walk
3 Free Standing Handstand Push-up 
20' Handstand Walk
2 Free Standing Handstand Push-up 
20' Handstand Walk
1 Free Standing Handstand Push-up 
20' Handstand Walk
*5.) 5 rounds
10 Back Extension
10 Reverse Hyper
20 Banded Twists (10R/10L)
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✅. C&j^145
Cal bike&pp@85. Hs walking and fhspu done.
Clean and jerks only up to 100# (🤷🏼‍♀️)
5 toes to bar rest at 7, back squat 2rm at 150#, 3 rounds of cal bike and 15’push press done at 65# complete, knee band rehab
C&J ^ 115#
5 for EMOM
14 high plank shoulder taps, 7 low paralette, 7 ring rows no box
C&J ^ 125#.
EMOM all sorts of disaster...some toes to bar some attempts. Rows without box and my brain could not comprehend lateral jumps! So frustrating 😫
Finished all 8 with about 1 second to spare in the last round!
315# C&J. I was pretty excited 😅😅
225 CJ - PR
All 8 rounds ✅
CJ up to 115#
105/100#. 7s for EMOM - parallet hurdle, ring row with feet on floor
Did it. C&J ^ 120#
cut reps to 5 after first round. not gonna lie, I enjoyed the lateral hurdle jumps.
up to 185# on CJ. meh.
Cleans only, 155#.
Got work done
5s for EMOM
CJ up to 125#
4 reps each round
C&J up to 240#...pr. 2 at 227# and 1 at 215#
225# C&J
7 each round till 5 then 5 tobfinish
C&J to 80#
Knees to 90, low hurdle, feet on floor // 15 min assault bike
CJ to 120#
All 4s for the emom
made first 4 rounds then cut down. 140# C&J. OHS & planks
Cut it to 5 of each after 1st round. Cleans up to 195# - failed 205#. HSPU/HSW prac. Rev hyper/Banded twists.
🎁
C&j ^ to 265# no misses - no PR
110 c&j. Emom=paralette and no box for ring rows.
All 8 rounds complete. Approximately 12 seconds of rest every round. I wasn't able to touch my chest to the rings after fatigue set in.
C&J: 135 WU, 185 WU, 205 WU, 225, 240, 250, 260, 270 clean, failed jerk because it was a little too far forward :/ 1 rep @ 255, 2 reps @ 245# / EMOM10: 1 legless rope climb / Barbell arm curls: 5 reps @ 45 and 65# / Singles @ 95 and 100#.
C&j to #115
CJ^115/8 rds of 3 2tb /7 paralette jumps /3 ring row on box 4 ring rows
Yoga with T
7’’s(parallettes on plates, feet on floor)
140# clns
5 each round - hurdle 20” box, not parallel ring rows
CJ ^150# pr
Done. 170# CJ no PR
1 @ 160, 2 @ 155. Ass bike/PP 10:01
Almost rx. CJ to 185# (PR!)
Had to put feet off the box to get the last two rounds in at 7 reps each. BS after up to 215, some handstand work
Present.
5s for EMOM. C&J ^ 55#