“Banshee”
Fri 8/30/13
A. CAT Incline Bench Press: 5 sets x 5 reps, @ 70%. Last set is for Max Reps. (Cat means explode UP)
B.1. Dips: 3 sets x AMRAP(-2), rest 30 sec
B.2. HandStand Hold: 3 sets x max sec, rest 2 min.
C. Weighted Pull-ups: 5 x 5, for good pulls not so much weight.
D. E.M.O.M x 20 min
Even: 3 Back Squat @ 60%
Odd: 3-5 Chin-ups
“Juggernaut”
Fri 8/30/13
Skill warm-up
3rds not for time of:
Handstand Wall Balance max sec.
Handstand Shoulder Touches 3/3 each side.
A. Pause Strict Press: 5 x 2, 2 sec pause on shoulders.
B. Strict Press: 5 x 3 @ 75%, rest 2 min. heavy and explosive
C.1. Floor Press: 5 x 3, rest 1 min. add weight from last week.
C.2. Jumping Dips: 5 x max reps (-2), rest 3 min
D. E.M.O.M x 20 min
Even: 3 Back Squat @ 60%, for speed.
Odd: 5 Weighted Pull-ups, more for a good contraction and pulling as high as you can then weight.
E. E.M.O.M x 10 min
Even: 3-5 Muscle-ups
Odd: 30 Double Unders
Conquest Black 
August 31st, 2013 at 2:11 am
Fri Aug 30, 2013
A. Pause strict press 5×2 at 105
B. Strict press 5×3 at 105
C1. Floor press 5×3 at 230 (5lbs + last week)
C2. Jumping dips 19, 15, 14, 13 ,14
D. EMOM x 20min
Even: 3 Back Squats at 215
Odd: 5 Weighted chin-ups at 35lbs
E. EMOM x 10min
Even 4 MUs
Odd 30 DUs
Coach Gabe
September 2nd, 2013 at 9:58 pm
1:30 handstand holds x3
a. 65#
b. 60#
c. 115#, 10 reps each time
d. 160#, chain (10#?)
e. 2, 3 attempts, 1, 1, 1 for muscle ups
September 3rd, 2013 at 1:35 am
A) 140#
B) 125#
C1) 195, 205, 215, 215, 205
C2) 20, 23, 22, 20, 20
D) Even: 195# Odd: 25# Pull-ups
E) Even: 3 MUs Odd: 30 DUs (all unbroken)