A. Gymnastic Work:
Choose 3 of the following, and perform 3 sets, not for time:
Muscle Ups w/Pause in Catch & Extension (or just plain old Muscle Ups) x 3-6 reps
Toes to Bar x 10-20 reps
Double Unders x 40-50 Unbroken Reps
Nose-to-Wall Handstand Hold x 45-60 seconds
L-Sit x 30 seconds
*Same as last week, look to improve from there
B. EMOM x 12:
Snatch + OHS @75-80%
C. Complete as many rounds and reps as possible in 12 minutes of:
30 Double Unders
25 Wall Balls (20/14 lb)
20 Chest-to-Bar Pull-ups
15 Toes to Bar
10 Push Presses (115/75 lb)
Rest as needed, then…
D. Four sets, not for time, of:
5 Strict + 10 Kipping Ring Dips
12 Bulgarian Split Squats (unloaded; 6 each leg)
100 Meter Farmer’s Carry @32/24 kg/hand
Full Range Competition Training 
A) done. 12 TTB, 75 single unders (goal was UB, trying a new approach to developing my DUs) & :45 nose to wall HSH.
B) 185×4, 195×4, 205×4
C) 2+65 (fell apart this AM. Not sure what to ‘blame’ this on… Insane humidity, not having my jump rope, the excuses are endless. Moral of the story, WBs and PP were the only things going right. Died on the rig and dunders were seriously laughable.) moving on.
D) done. Had to use a GHD for dips. Brought me back to the good ole golds gym days.
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One of those days where I didn’t want to post….body (shoulders particularly) were very tired.
A) MU, L-sit on rings, strayed a bit and did HS walk work – still suck at those
B) 135×3, 145×4, 155×3, 165×2 (145-155 is my 75-80% range). Snatches felt good today. Comfortable weight for this EMOM
C) 2+75……………………………….Bleh. DU and presses were only things unbroken. Tough day with gymnastic movements for me.
D) finished
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A) toes to bar
L sit
Hand stand holds
B) 115 kept it light to work on the form. Happy with it getting there
C) 2+80
D) done
Still battling this cold but rule #76.
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A. Mu’s x 3, hand stand hold x60 sec, L sit x 30 sec
B. 135 for all 12 min.
C 2 + 66. Went out to hard in the first round, died on the wall balls and the 3rd round. Amateur 🐸!
D. Done ✔️
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A. MU, T2B, DUs
B. All sets at 88. No misses, but I felt super unstable and wobbly the whole time.
C. 2 + 30 RX.
DU unbroken, first set of WBs UB, then 10,8,3(oops). Chest to bars were awful for me today, which is unusual. T2B felt even worse than normal, maybe I shouldn’t have done them in part A. Push presses felt fine. Felt like I was on the rig forever. Not a good gymnastics day for me.
D. Done (except I only went down and back the length of the gym for the farmers’ carries, which is apparently not 100 meters. Happy, Quinn?)
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You’ll sleep much better tonight 🙂
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B. 155×6 then 165×6. No misses
C. 3+4.
D. Done
Double Unders went unbroken. First two sets of WB were unbroken then the 3rd went 10/5/5/5. 1st round c2b unbroken then 10/10 then 9/4/2. T2b all unbroken. 1st and second round unbroken for PP then 8/2 for 3rd
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A. DU/HSH/L-sit
B. Done at 170
C. 2+ 84
D. Done
– this conditioning piece felt really solid all things considered. The stumbling block was the pull up/T2B which is a known weak spot for me, but I’m happy with the way I worked through it. DU/WB/PP done UB.
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A. DU, MU, TTB – MUs went well today. Was able to do 5 unbroken for two rounds and 3 unbroken for the third. I can do them when I’m not already tired and no time pressure. I’ll get there.
B. 130 – some were better than others, but generally went pretty smoothly.
C. 2+80 – This felt good – I was working hard but never felt winded. I could have pushed harder, but I couldn’t see the clock so wasn’t able to gauge when to kick toward the end. Should I be able to tell without relying on the clock? Also, all the TTBs in part A came back to haunt me and I struggled to get my feet up to the bar in the 3rd round. I was surprised that it wasn’t the push presses that I got stuck on.
D. Done.
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A. 3x MU w/ pauses, 15x TTB, :30 knee tucks on parallettes
B. 155 (77%)
C. 2+67 RX
D. Complete
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A. T2B, HSPU w/one ab mat, DU
B. 78# and then last 3 min moved up to 83#
C. 1+80; held back by C2B
D. 2 rounds maybe more
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A. HS holds, l-sits, mu with pause (these felt really good today)
B. 93 no misses; felt good a little bit of stability issues
C. 2+45 RX
D. Done… Slowly; but got all the pump
Good day, nutrition was off but otherwise felt pretty good.
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A. 170
B. 3 rounds +39 reps
*this felt good, tried to figure out a good pacing strategy. Went 15/10 on WB and 10/10 on CTB then 7/8 on t2b and UB on the push press. The last round some of those were a little different, went 25wb, 10/5/5 CTb, 3/7/5 t2b
C. Done
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A. Did pistols, pull ups and hsw.
B. 135×8, 140×4, no misses.
C. Had to do this alone, thanks for the push jalanna and Matt. 2+84 forearms were dead.
D. Skipped, needed to go have a good cry after part C.
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Itz meh jalanna
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A: did l-sits, muscle up progressions, and handstand holds. L-sits were on the stationary dip station.
B: 83-88
C: 2+38 – the dus, push press, and wbs felt great, t2b and pull-ups felt tough today
D: done – tried to kip the ring dips but can’t seem to figure out the kipping yet. I’ll keep working on it, but it ended up just being a lot of strict ring dips haha.
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A) MU×3, DUs×40, L sit×30 sec
Haven’t done MU much the past few months so they have been pretty inconsistent, some were butterflied together some I couldn’t get one. I suck at DUs so I just accumulated 40.
B) all done at 135, felt pretty solid
C) 2+13 struggled on DUs and I’m not very good at WBs but managed to speed through the gymnastics skills.
D) done.
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1. MU attempts (x12), handstand holds, handstand walks (actually feel progress on this), T2Bx12
2. All done at 93# 11/12 felt pretty good.
3. 1+75. Got a late start, gym was crowded and I had no idea of the time, this was not a good showing for me.
4. Done. What is 100 m inside the gym?
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