April 15th, 2016

*For those of you doing the in-house competition tomorrow, complete as much or as little of this as you would like;  I’d definitely recommend NOT doing the split squats, and maybe shortening the sets on the Oly work.  Muscle-up negatives can also be cut down in reps.

For everyone else, do your best to fit this all into 90 minutes.  If you know you can’t, prioritize the pieces that are most helpful for YOU.

For the block work on the Snatch/Clean, it will most likely be easier to stack plates to reach the height you need, as opposed to rearranging the actual blocks for everyone’s required heights.


Gymnastics Drills:
A. Three sets, not for time of:
Box Turnover Drill x 5 reps
(here’s a second demo video: https://www.youtube.com/watch?v=Gu4v3vJgXhs)
Kip Swings x 10 reps (hold something between your feet here)

B.  Muscle Up Negatives on Rings; accumulate 10-15 quality reps @8-10 second lowering

C. Three sets of:
Side Planks x 15 seconds/side
V-ups x 10-15 reps
Arch Rocks x 15-20 reps

Lifting Piece:
D. Five sets of:
Block Snatch Pull (mid-thigh) + Snatch; (1+1) x 2* @65-70% of 1-RM Snatch
Rest as needed

* So this is 1 Pull, 1 Snatch, 1 Pull, 1 Snatch.

E. Five sets of:
2 Block Clean Pulls (mid-thigh) + 1 Block Clean + 1 Jerk @65-70% of 1-RM Clean & Jerk
Rest as needed

F. Three sets of:
Dual Kettlebell Front-Racked Split Splits x 8-10 reps/leg
Rest as needed between legs/sets

Optional pacing work:
Row 3k @92% of best 2k row
(take your best 2k pace, in seconds, and divide by .92 to get your pace for this, in seconds. Ex: If you row an 8:00 2k, your pace is 2:00/500m, or 120 seconds. 120 divided by .92 = 130, so your goal here would be to keep a 2:10 pace for 3,000 meters).



  1. A. Done. Those Russian dip things are hard! Also 6# med ball between feet… that kept slipping out haha
    B. 10 reps
    C. did this at the end. 15 V-Ups, 20 arch swings
    D. 75 / 80 / 80 / 80 / 80
    E. 105 x 5
    F. 3 x 8 @ 12kg in each hand (so 24? haha)

    G. 12:51; 2:08.5 split.
    0 – 800m (ish): bounced around 2:08 and 2:13
    800m – 2000m (ish): bounced around 2:07 and 2:10 because Get Low was playing and I got pumped
    2000m – 3000m (ish): Between 2:05 and 2:08
    I don’t know what my 2k time is; I probably went a bit harder for this than I should have? Glutes were on fireeeee by the end.



  2. Skipped everything except for the lifting.

    Pulls/Snatch: all working sets at 145
    Pulls/Clean/Jerk: all working sets at 175

    That’s all folks



  3. A. ✔️
    B. 10
    C. ✔️
    D. 83 all through
    E. 103 all through
    F. Skipped
    G. Did this in 14:49 very slow to just get a good flush/sweat avg 2:15-2:30 pace. Wasn’t hard, just wanted to be fresh tomorrow.



  4. A. Done – used towel for lip swings.
    B. Done. 10 reps w/ 10 sec neg
    C. Done. 15/10/15
    D. Done at 145- need a lot more work here staying vertical with my hips.
    E. Done at 180- felt decent here
    F. 3×10 @ 16kg



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