GFB Fitness

Noah Sager

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January 4, 2017

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Heavy and full of Skill

November 26, 2018

Todays workout has a heavy barbell and some strict gymnastics work. This one will test your ability to move the barbell smoothly and make the gymnastics look effortless. If it looks like you don't know what you are doing on any of these movements, this workout will put you in a humble place. You have to make sure your are moving well or else both movements will end up suffering, and so will your pride.

 

0:00-5:00

   Easy bike, row, or run

5:00-15:00

   Every 2:00x5

   8 supine ring row

   3 postion snatch with a pause at the bottom of the squat on the last snatch

   (Build 3 position snatch in weight on each set to workout weight)

15:00-30:00

   15 AMRAP:

   5 strict muscle-ups

   4 squat snatches, 185/125

30:00-35:00

   Easy bike, run, or row

35:00-50:00

   Every 3:00x5

   10 hollow rock

   :30 second plank

   10 hang DB muscle clean

 

Get after your monday everybody. Go and send it!!

 

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