June 17th, 2016

Gymnastic Work
A. Skill work of choice, 12 minutes (think MUs, Butterfly, etc. keep the volume low).
B1. L-Sit x 10.10.10 x 3
B2. Freestanding HS Hold Work (w/ partner) x 30 seconds x 3

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 @ 75%
*Set 5 – 2 reps @ 80%
*Set 6 (Optional) – 1 rep @ 80+%

*Only go up on this last set if you feel like your technique is spot-on; Also, YES this is 1+1 x 2. Start at the hip, lower to 1″ and hit a Snatch, return to the hip, then lower to the knee and hit a Snatch. Repeat this for a second rep).

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+%

*Look to build from last week, if possible

E. Three sets of:
Front Squats
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 3 reps @ 85%

Conditioning
50 Double Unders
20 Thrusters (135/95 lb)
100 Meter Run
15/10 Bar Muscle Ups
50 Double Unders
20 Thrusters (135/95 lb)
100 Meter Run
20 Chest-to-Bar Pull-ups
50 Double Unders
5 Rope Climbs

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10 Comments

  1. A. Worked on muscle ups
    B1. Done
    B2. Done
    B. 95-150 (80%), 160 (89%) – missed the second rep from the knee three times. They all felt pretty good today except that one. The first reps at 160 went really smoothly. I even caught one in a full squat, which never happens. Though I still caught most of them above parallel.
    C. 95-155
    D. 165, 175. Split jerk felt really good today. Don’t know what was different.
    E. 205, 235, 250
    +
    12:33 – thrusters took so long; I had to break them into 3s and 4s. Apparently Matt and I missed a set of double unders in the middle. 🙄 Double unders went fairly smoothly, MU went 10-5, CTB went 10-10. All in all, a good day with the crop tops.

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  2. A. Worked on C2B butterfly’s and bar MU
    B1&2. Done
    B. Worked up to 103, this was shakey but all other sets felt good.
    C&D skipped
    E. Skipped too meant to do this
    F. 20:08
    I am exhausted today. Was having a tough time mentally wanting to work out, especially doing that last piece. Shout out to Matt for reassuring me I just need to push through the mental block. The lifting was extra energy I just didn’t have in me.
    Also 2 more shout outs:
    1. Devon, thank you for going out of your way and complimenting me on coaching this morning. It was a small gesture that meant a lot (and to everyone else who has been encouraging these past few weeks).
    2. Alyssa, hell yes on those bar MU. Love how hard you work and NEVER complain.
    Okay long post over…

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    1. ALANNA YOU DA BOMB. and to echo what devon said you’re gonna be a great coach, you’ve already helped me out a ton (clearly because there’s no way I would have gotten those bar muscle ups without your help) YOU KEEP DOIN YOU.

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  3. Got in at 9 pm tonight, was rough.
    A. Did 3 rounds of 5 kipping HSPU and 10 pistols
    B. Done
    C. 95-105-125-135-145-155 missed from knee
    D. 135-155-165
    E. 200-205
    F. 205-230-245

    G. 12:35. Got throttled on second set of thrusters and that must’ve added 2 minutes or so, it was terrible on that set.

    Tough to get in here after rafting and chaperoning all day, super sun burnt. Glad to have done it though.

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  4. A. Worked B-fly CTB and SHSPU
    B. Done on rings and with nic as my spotter
    C. 115-175 today was brutal. Posterior chain has been feeling lit up for whatever reason. Hang position was tough to establish and be fast out of. Not enough vertical hip drive. Putting this behind me.
    D. 145-215
    E. 225/235
    F. 230/260/275

    10:56. – felt ok here. My gymnastics still slow me down, but I feel like I’ve made some tangible progress since the open. This was a nice little reminder of that. Ups and downs over these 90 minutes, but on balance a good day.

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  5. A. Worked muscle ups and butterfly pullups
    B. I have to do the L sits on the rings because I still cant do it on parallettes, getting closer though! did some handstands solo because I can do them fine with a spotter or a wall – I just need to get over my fear of timbering over like a tree.
    C. This was quite possibly the worst day of snatching I’ve ever had hahah. I could nottttt catch the bar, I was falling all over the place, it was pretty messy. I went from 63, 73, and then tried the last two rounds at 83 because I had no business going up in weight today. Shout out to Susan for making me stop when I was clearly ready to throw the barbell across the gym. hahahah.
    D. 83, 98, 113 (missed the second push press on the 113, but did the jerk.)
    E. 123 for both
    F. 133, 148, 158. wow this was hard.

    29:19 – so i know this time is absolutely terrible, but i went in with the mentality of trying to get a couple bar muscle ups and just getting through the rest of the work. DUs were good, thrusters sucked, but got through them, and then I GOT 5 BAR MUS IN THE WORKOUT and i was so pumped. I stuck to 5 rather than trying to get ten because I wanted to still be able to use my hands for the C2B pullups later. Thanks Alanna for taking some time to help me out with them earlier in the day.

    Also, shout out to Susan for continuing to get better at rope climbs. I know you hate them but we’ve been doing them a lot and you’re crushing it.

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  6. Very late on posting here…
    A. Worked on MU’s and butterfly pull ups. If I can ever get butterfly pullups I think it will be life changing.
    B1&2. done & worked on handstand walks
    B. 63-103. Was really muscling 103 into position, so I let this go for today.
    C. 83/103/123
    D. 133/138 – these felt better than last week, yay
    E. 143/163/173. these are still wicked hard at 173…i wish only back squatting existed
    F. Well, despite Alyssa’s kind words, this wod went from bad to worse. Around the second bar MU (4th attempt) my hands started ripping, badly. I taped and made some more attempts to get 4 total before having to move on (after we had to take a break to rearrange rigs for the class to use). Then my left wrist just gave out during the second set of thrusters. I have no idea why but i somehow finished them mostly one-sided. My hands continued to rip during the pulls ups…so i added more tape. I ended a with a long stretch on the 5th rope climb and nearly fell. This workout really won.

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