June 20th, 2016

Gymnastics Tester:
A. Strict HSPU- Max reps unbroken
B. Strict Muscle Ups – Max unbroken
C. L-Sit on Parallettes- accumulate 2 minutes (record total time)

Barbell
A. Overhead Squat – build to a heavy triple

B. 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%
*Set 5 – 1 rep @ 80%
*Set 6 – 1 rep @ 80+%
*Set 7 – 1 rep @ 80+%

C. Back Squat
*Set 1 – 3 reps @ 50%
*Set 2 – 3 reps @ 60%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 2 reps @ 90%

Conditioning
2 Rounds of:
25 Chest-to-Bar Pull-ups
25 Ring Push-ups

Rest 3 minutes, then…

2 Rounds of:
100 Foot HS Walk
100 Double Unders

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7 Comments

  1. A. 10
    B. 5
    C. 4 mins
    D. 123
    E. 83/98/113/113/123/128/133
    F. 128/153/178/205/218/228
    G. Did the first part then was running out of time and just did 200 dubs not even sure what time I was rushing so I think it was under 6:00 mins
    Pretty happy with today, the 2 reps at 90% back squat surprised me how good it felt! Got sick yesterday so I still wasn’t feeling 100% but glad I powered through.

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  2. A.
    11 HSPU
    1 Strict MU lol
    4 minutes
    B. 133
    C. 83,103,113,113,128,128,133 (missed push press)
    D. 135,155,185,205,220,230
    +
    6:27 (just the first couplet)
    The C2B definitely took me the bulk of this. Very out of practice. Skipped the second piece.

    Glad my legs finally seem to be back! Failing squats was making me feel like a sad, weak baby.

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  3. Gymnastics:
    A. 25
    B. 6
    C. 3:30
    Barbell:
    A. Up to 175
    B. 115-215 (10lb push press PR!) failed push press at 225, but in general they felt good.
    C. 160-295
    Conditioning:
    3:40
    6:05 – handstand walks have never felt this sketchy. I fell over multiple times the second round. Dubs also felt shitty, my arms were on fire and the second round was done in sets of ten.

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  4. A. 9, but fell off the wall. I know I’ve got a few more in me.
    B. 4, it’s hard doing these to full lockout at the bottom standard. Almost got the fifth.
    C. 4:30 with a switch about 2/3 through to just an L-Sit with my knees bent, it’s so hard to keep my feet out.
    D. 185, never had OHS this for 2, so 3 was cool.
    E. 135,140,165,165,190,190,195(missed PP)
    F. 160,190,225,255,270,290 super happy to have made all of these!
    G. 4:13 (was keeping a fresh tear on my palm in mind, but it went alright, my grip was just fried. Ring push ups were hard.
    7:26 (totally fell apart here. First HS walk was like 30 ft. Then from there increments of 3-10 ft the rest of the round and the next, which sucked. GOOD. Dubs I broke like 6 times first round, and once the second round.

    Overall was totally beat and am feeling sore coming in to tonight, but it went alright.

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  5. A. 12/2 (struggled with false grip)/6 min
    B. 255
    C. 145-240 (missed PP)
    D. 185-340 – challenging, but felt good
    Did conditioning not for time, but for quality. A lot of ups and downs here. Wasn’t as sore as usual, but didn’t feel strong today. Just didn’t have it. Back at it tomorrow. Shout out to ACM for the paradigm shift.

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  6. A. 14 HSPU
    B. attempted about 15 strict MUs
    C. around 6 minutes ….maybe i could have rested less…
    A. 133
    B. 83-138. These didn’t feel as bad as I expected them to
    C. 123-213# Pretty excited I didn’t die at 213 for 2.
    E. Reversed the order to stay out of way of the class
    Around 8 minutes for DU’s and handstand walks, which was about 5 1/2 minutes of handstand walk practice
    Arounds 10 minutes for pull ups and push ups…hands were starting to tear again 😦

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