Gymnastic Work
A1. Butterfly CTB Pull-ups x 10-15 reps x 3
A2. Deficit HSPU Negatives (7-10 second lowering) x 3-4 reps x 3
A3. Reverse Hypers* off the GHD x 12-15 reps (no weight) x 3
*Note that these are not actually HYPER extensions; just bring your legs up to be a straigh line with your body, squeeze the glutes, not over-arch your back at the top
Barbell Work
B. Six sets of:
2-Position Snatch (1″ off Ground + Top of Knee)
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 reps @ 70%
*Set 5 – 2 reps @ 75%
*Set 6 – 2 reps @ 75+%
C. Three sets of:
Push Press+ Push Jerk
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%
D. Two sets of:
Push Jerk + Split Jerk x 1 rep @75+%
E. Three sets of:
Front Squats
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 3 reps @ 85%
+
Conditioning:
5 sets of:
50 Double Unders
5 Squat Clean Thrusters @135/95
10 Toes to Bar
Rest walk 60 seconds between sets
Full Range Competition Training 
Did some variation of part A. Pretty banged up from this weeks training and wanted to take Thursday off but due to my students semi formal I had to do Friday’s work Thursday night. Still a great training session though.
Snatch, I did a snatch at 1″, and then from above the knee, then repeat for each set. Was it only one snatch with two pauses?
95-115-135-135-140-145
Push press+push jerk:
115,135,160
Push jerk + split jerk:
195-200
Front Squats:
200,230,240
METCON:
1:22, 1:19, 1:25, 1:28(broke once on DU), 1:19
See y’all Saturday I hope.
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A. Done. Really enjoying working on butterflys
B. 63/73/83/88/93#
C. 83/98/113 felt ok
D. 133/138# felt a little unsteady on my split jerk, need to work this a bit more
E. 143/163/173. 3rd set felt pretty darn heavy for 3
F. Lost track of time as i was rushing to finish. Think it was around 2 – 2:15 min per round. Was not moving at top speed today.
I’m off to NYC for rugby, will see you all next week!
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A. Done
B. 95, 115, 130, 130, 145, 150 – started feeling better toward the end
C. 110, 130, 150
D. 160
E. 205, 236, 250
F.
1:32, 1:26, 1:22, 1:25, 1:32 – those clean thrusters tho. I felt so weak and my hands were a little tore up from the ctb. On a positive note, DUs were unbroken for 3 of the 5 rounds.
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A: really liked working on the butterflies. I think something may have clicked so that was exciting. Still can’t really do more than 3 but 3 was cool.
B: 63, 73, 83, 83, 88, did 88 again because I missed the second to last round for one and wanted to make sure I didn’t go up before I hit it.
C: 83, 103, 113
D: 123 x 2
E: 128, 148, 158
F: 2:47, 3:15, 2:50, 2:31, 2:08 – definitely dogged it for the first 3 rounds because I was prettttyyyy sore. Also i just did squat cleans because my shoulder was feeling a little weird after the jerks today – couldn’t tell you why – and wanted to make sure it wasn’t messed up for this weekend.
Did this yesterday btw, wanted the rest day today before the first beach vball tournament of the season B)
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A. Done butties not string together.
B. 53,63,68,73,78,83
C. 93,103,113
D. 123,133
Just did split jerk oopsie daisies.
E. 148,168,178
+
1:50,2:20*,1:53, 1:54, 2:10
Hand tore during T2B so I switched to sit-ups for the rest of the workout 😦
Those clusters doe.
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I knew you’d be back
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Apparently I’m very predictable.
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A. Complete. Sets of 15.
B. 105, 125, 145, 145, 155
I missed practically every lift here. Really bad snatch day. Didn’t finish. Moved on.
C. 120, 145, 165
D. 185
E. 215, 240, 255
Rough day lifting. Hard to get in the zone. Skipped metcon. Bike ride.
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A. was able to string together sets of 10/15/12 for the CTB. Negatives off paralltes. Reverse hypers were awesome for glute work!
B. 115-175 happy to hit 175 for 4 reps today.
C. 135-165-185
D. 215
E. 230/260/275
F. 1:15/1:14/1:16/1:20/1:26
Feeling pretty sick. May take tomorrow off depending upon how I feel in the morning. Happy to get through today’s session with some decent productivity.
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