June 15th, 2016

Gymnastics
A1. Neutral Grip Ring Pull-ups x 3 reps @33X3 tempo
A2. Weighted Ring Dips x 2-3 w/5 second lockout x 4 sets
B1. Dead Hang to inverted on rings x 4-5 x 3 sets
B2. Side-Lying DB External Rotations x 10/arm x 3 sets
C. Handstand Shoulder Taps (or hip touches) x 6-8/side x 3

Strength
A1. Bulgarian Split Squat x 5/leg x 4 sets
A2. Barbell Bent Over Row x 8 x 3

Conditioning
EMOM x 20 (5 sets):
Minute 1: 10 Hang Power Cleans @135/95
Minute 2: 10 Push-ups @1111 tempo
Minute 3: 10 Toes to bar
Minute 4: 15/12 Calorie Row

Accessory:
Straight Bar Curls x 10 x 3
Banded Tricep Extensions x 12 x 3

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9 Comments

  1. A1. 3×4
    A2. 3×4 w/30# slam ball
    B1. 5×3
    B2. 12×3 w/5# plate
    Strength
    A1. 2 sets w/30# Dumbbells, 2 sets w/35# Dumbbells
    A2. 8×3 w/145
    Emom. Done rx
    GAINZ.
    10×2 at 65 10×1 at 85
    Green band( mid sized one) 15×3

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  2. A. Worked on butterfly pull ups. One solid set, and then the next 3 were tough to find rhythm. Back at it Friday. Dips at 24kg.
    B. Done/done w/ 2.5#
    C. 8 taps/side on wall.
    D. 24kg/28kg/32kgx2 — 115/135/145
    E. Done. Felt solid here. Toughest transition was between the rower and HPC.

    — little shoulder issue from yesterday that I’m going to work to clean up over the next day or so. Ready for Friday. πŸ‘πŸ»

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  3. A-C: done
    Strength
    A. #20s
    B. #95
    Emom: complete, this was a good burner. The row back to the cleans was so mental. Was feeling sluggish but tried to push through.
    Going to do the accessory work tomorrow morning I wanted to get home and get to bed.

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  4. A. Done and dips with 20#x3, 25#x1
    B. Done at 5 reps and 10#
    C. Done with shoulder taps
    D. Done with 24 kg a hand and 135 on rows
    E. Done, all UB. Felt good.
    F. Done with 45,55,60# and skinnier green band

    Great day of training with Nic.

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  5. A. Done with 20# vest
    B. Done with 2.5
    C. Hip taps. Couldn’t decide which way to face so did some facing in and some facing out.
    D. 24kg/hand and 135 row
    E. Done. All unbroken except the last two rounds of cleans, which went 5-3-2. Lost my grip. Otherwise this felt good. Still can’t quite get 1cal/pull – it’s like 9cals/10pulls.
    F. 45, 55, 45. Curls were probably the hardest part today….such hard. Wow
    Thinner green band

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  6. A. done with 20# vest on dips.
    B. done with 5#. Thanks to James for saving me from anything heavier.
    C. shoulder taps …feeling nauseous and upside down was not fun today.
    D. 25# in hands on squat things (prob could have gone heavier) and 93# row, mostly because the bar was already set up.
    E. Done…did not complete all reps on the cleans, my grip was non-existent. Everything else was fine.
    F. Made up hill sprints for yesterday. Those were great. Let’s do more (not joking).

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  7. A1. 3Γ—4
    A2. 3Γ—4 w/10# plate and belt
    B1. Skipped
    B2. attempted shoulder taps and couldn’t do them today. I can do them nose to wall but not back to wall – my balance isn’t as good. Will work on this.
    B3: done with 10# – probably too heavy.
    A1. all four done with 30# dumbells
    A2. 8Γ—3 w/83#
    Emom: finished all rounds on time except the second round row I only got 9 calories because I was dodging people walking one end to the other and then my rower didn’t turn on – so i rowed for a good 20 seconds with the screen off because I wasn’t paying attention hahaha.
    skipped last part because I went to my vball matches. We won πŸ™‚ woooooooooooooooooooooooooo

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