June 6th, 2016

A. Strict Muscle-Up; 3 x 3 w/slow negative (use a spotter if needed)
*Many of you struggle maintaining a false grip.  Try working on this drill, starting with short holds, and building up: https://www.powermonkeyfitness.com/videos/rings-mu-strict/false-grip-drill-version-1-rings

B. Seven sets of:
Overhead Squat;
*Set 1 – 2 reps @ 50% (% is based off your max Snatch Balance or Snatch, whichever is higher)
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 reps @ 70%
*Set 5 – 2 reps @ 80%
*Set 6 – 2 reps @ 85%
*Set 7 – 1 rep @ 90%
Rest as needed

C. Four sets of:
Clean + Push Press
*Set 1 – 2 reps @ 50% of 1-RM Clean + Jerk
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 reps @ 70%
Rest as needed

D. Two sets of:
Clean + Push Jerk x 2 reps @ 80% of 1-RM Clean + Jerk

E. Back Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 3 reps @ 80%

+
For time:
Row 1000 Meters
15/10 Rope Climbs
Row 1000 Meters

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11 Comments

  1. A. Complete.
    Got one or two reps each set without assistance.
    B. 95, 135, 145, 145, 165, 175, 185
    C. 125, 145, 165, 165
    D. 190
    E. 215, 245, 280, 300
    I actually put the bar and weights away and forgot to do the second set at 80%

    Skipped metcon

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  2. A. One set of three with 10 second deficits
    B. 95,105,125,125,140,150,160
    Played with a narrow grip
    C.120,140,165,165
    D. 190
    E. 190,225,255,270,255 didn’t fail any! So happy.
    F. 12:13

    Happy to have gotten this solo session in after a long day.

    Liked by 2 people

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  3. A. Done, first two sets broken into a double and a single. Last set all 3 done.
    B. 135-240
    C. 140-215
    D. 225
    E. 225-320
    F. 12:11. This was challenging. Not only because the rope untied my shoes, but because I nearly pulled my arms off. Bonus 1k row was painful. Overall, a good session. Thanks for making me stronger today, ACM(forgot to tell you in person again)!

    Liked by 1 person

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  4. A. Done. Done in threes, third rep was a little hard.
    B. 73/83/98/98/108/118/123
    C. 83/93/113/113
    D. 128
    E. Had to skip to do metcon
    F. 15:56
    Felt pretty good about this. Feeling pretty strong!

    Liked by 1 person

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  5. Dreading the rope climbs during the entire lifting section….
    A. Worked on 10 second holds with the lacrosse ball…will work to build up each time.
    Did ring pulls and a couple MU attempts.
    B. 68/73/73/83/98/103/108
    C. 83/93/113/113
    D. 133
    E. 143/168/193/203/193
    F. 19:16. Was pleasantly surprised that I completed all the rope climbs and didn’t fall/die/feel like quitting. Progress!

    Liked by 6 people

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    1. I find myself in the same mindset at times, and today was one of those days. I’ve found that it’s important to only focus on what’s directly in front of you. Take each session one segment at a time, as cliche as that sounds. I feel like that has not only improved my training, but has helped it to remain fun. What will be, will be. Just sell out and let the clock be exactly what it is; just a number.

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  6. A. Done
    B. 95-170 felt bad at first, but got better.
    C. 110-160
    D. 175
    E. 195-275. These felt pretty good.
    +
    14:15 – I think I need to work on my rope climbing. I didn’t use my legs enough and always end up with super raw shins. The row was tough, but I tried to stay at a consistent pace.

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  7. A: did false grip drill. It was hard, but definitely can see this helping as I do it more
    B: 58, 73, 83, 83, 98, 103, 108
    C: 83, 100, 113, 113
    D: 133 x 2
    E: 133, 153, 173, 188, 183 – these felt surprisingly good today.
    F: 15:59 – accidentally did 13 rope climbs because I thought we were all supposed to do 15. Thank you susan for stopping me lol. I need to learn to read. haha

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