June 13th, 2016

Gymnastic Work
A. EMOM x 10
3 Strict HSPU (add a deficit if possible here)
B. Accumulate 10 Strict Muscle Ups (or continue to work on false grip endurance + transitions on low rings)

Barbell Work
C. Eight sets of:
Overhead Squat;
*Set 1 – 2 reps @ 60% (% is based off your max Snatch Balance or Snatch, whichever is higher)
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 100%
*Set 7 – 1 rep @ 100+%
*Set 8 – 1 rep @ 100+%
Rest as needed

D. Five sets of:
Clean + Push Press
*Set 1 – 2 reps @ 50% of 1-RM Clean + Jerk
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 60%
*Set 4 – 2 reps @ 70%
*Set 5 – 2 reps @ 70%
Rest as needed

E. Three sets of:
Clean + Push Jerk
*Set 1 – 2 reps @ 80%
*Set 2 – 1 rep @ 85%
*Set 3 – 1 rep @ 85+%

F. Three sets of:
Back Squat x 5 reps @80% of 1-RM

+
Conditioning
3 Weighted Pull-ups
30 ft Barbell Overhead Carry (heavy)
20/15 Cals Assault Bike
Rest 2 minutes
x 5-6 sets

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12 Comments

  1. A. Done. Was very happy to go UB here. I know it’s only 3 reps, but 30 reps any way is solid for me.
    B. Done. 3-1-2-2
    C. 165-275, 10# PR.
    D. 135-195
    E. 225-255(90%ish) – happy with this.
    F. 3×5 @ 300
    D. Did 5 sets with a 20# vest and 225 overhead. Sets ranged based on transition between class going on. 1:47-2:07. Solid day!

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  2. A. 7 at 8″ and an abmat. 3 at 9″ and an abmat. Unbroken. These felt particularly good today.
    B. Done. 3-3-3-1
    C. 115-205. This is a pr of some sort. Not sure by how much – don’t think I’ve ever maxed out my OH squat. Now I just gotta snatch it up there.
    D. 115-180
    E. 185-205 since my wrist started bothering me I haven’t lifted this heavy overhead but it went well.
    F. 3×5 @ 260 – started out feeling heavy but got easier.
    +
    6 rounds. Used a 16kg kb for pull-ups and 185 for overhead. Ranged from 1:50-2:02. Kept bike rpms at 71-73

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  3. A. Complete
    Used 2 abmats. Missed a couple reps my last two rounds.
    B. Complete
    All unassisted.
    C. 125, 145, 165, 175, 185
    I could only make it through 90% today. Failed all of my last sets.
    D. 125, 145, 145, 165, 165
    E. 195, 205, 215
    F. 285
    I saw god my last set of 5.

    Skipped the metcon. Missed a few lifts today… And even more last Friday. Need to get my head straight.

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  4. A. 3 sets w/ ab mat, 45s and 10s, the rest with just ab mat and 45s
    B. 3 attempts, 4 with James spotting, then I got 2 on my own! Wahoo! Class was rowing under the rings so it ended there.
    C. 83,98,108,118,128,138,148(couldn’t get it overhead),143(f)
    D. 83,98×2,113×2
    E. 130 x 1. Kept missing my jerks so I moved on.
    F. 3 x 185. This was supposed to be at 205 but legs have been feeling like jelly lately so I went lighter.
    +
    2:22,2:10,1:54,1:39,1:48
    I guess it took me a few rounds to get a feel for this. Usually the bike doesn’t result in my times decreasing 🤔
    10# for pull-ups, 103 for overhead walks.

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  5. Tough training night coming in at 9:30 PM.
    A. Did 6 rounds of 3 and 1 MU
    B. Did all sets and hit 205 for a 5# PR. Feel like I have more in the tank.
    C. Did all of these.
    D. Did all of these but missed the last push jerk.

    E. Hit my first set of 5 BS, then only got 3 on the second set and called it. Time for bed.

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  6. A. 3 each min with a regular 45# plate and a blue 45# plate. Ab mat to Cushing my head.
    B.3,3,4
    C. 115-215 not a pr but happy to build over head strength to my new bicep/shoulder
    D. 115-165
    E. 185-205
    F. 375 of happiness
    G. 2:00, 1:43, 1:36, 1:22, 1:29 @ 30# slam ball, 185 oh-carry and 15 cals
    Almost skipped the metcon part. I’ve been sick since Sunday. Chest felt super tight and couldn’t breath through my nose that’s why I cut back on the cals

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  7. A: did with one abmat and no plates, but can actually touch my head to this now and consistently get 2-3 each time! pretty happy with that.
    B: worked on transitions on the low rings, class was rowing under the rings so didn’t have a good time to work on the high rings
    C: 63-123. I think 123 was my old PR so that was cool. just getting the bar over my head from behind the back is the biggest challenge for me. My shoulder stability in wide grip is meh.
    D: 83, 98, 108×3 – the push press limits me here
    E: 123, 133, 138 – these felt good.
    F: I had to build up for this so went 153, 163, 173 instead of 173 across. My legs were feeling some kind of way today.
    G: 2:09, 2:00, 1:50, 1:41, 1:39, 1:27 – 10# weighted pullup, 103 overhead carry, 15 cals. Probably should have gone up on the overhead carry

    Overall good day but definitely was a tired leg day!

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