June 24th, 2016

A. Skill work of choice, 12 minutes (think MUs, Butterfly, etc. keep the volume low).
B1. L-Sit x 15.12.10 x 3
B2. HS Walk x 50 feet x 3

A. Push Jerk + Split Jerk
2 reps @ 50%
2 reps @ 60%
2 reps @ 70%
1 rep @ 80%

B. Front Squat + Split Jerk
3 x 1 @80%

C. Front Squat – build to a heavy single

Deadlift @185/115
Toes to Bar
Assault Bike Cals

(*Those competing on Sunday: 21-15-9 of above)



  1. Mr. Marsh has retired, so I came in early to celebrate.

    A. Did 3 rounds of:
    10 pistols
    7 kipping HSPU
    3 MU
    This all felt great!

    B1. And B2. Done. I did 2/3 handstand walks UB, the first one I broke at about 47 ft, and then did the last 3 ft.

    C. 135,155,185,205
    Then 3×1 at 205 done of FS and split jerk

    D. Then worked up to 265.

    E. 17:10, this shit was fun and brutal! Went UB on all deads, 15-8-4 on T2B.
    Then next T2b 9-7-5
    Then 9-6
    Then 9

    Liked by 1 person


  2. •Gymnastics…
    Butterflie pull-up and mu’s
    B1. Fun….
    B2. Very sketchy, but will work my butt off to get them!
    A. 135, 155, 195, 215
    B. At 215
    C. 275… Took an hour break and didn’t warm up properly and just rushed it. Next time…
    18:31 of hell! Those two first rounds definitely kill me. I gotta get more rest and eat more before going to the gym.



  3. A. Worked on butterfly c2b. I can feel myself figuring it out slowly and getting better.
    B1/2. Done; handstand walks are progressing my shoulders just bother me.
    C. 83/98/113/123
    D. 3×1 @128
    E. #203 PR missed 208 happy with this though
    F. Really wasn’t feeling this and knowing myself, the deadlifts would tighten up my hamstrings for Sunday. Did 15-12-9 instead, got a good sweat on.
    Burnt out. Knew I wouldn’t get to eat till 9. Just juggling a lot and driving a lot. Enjoying all that I’m doing though, just gotta adjust.

    Liked by 1 person


  4. A. Worked on muscle ups
    B1. Done
    B2. Done unbroken
    A. 115, 135, 155, 180
    B. 180
    C. Worked up to 300 (5# PR)
    19:17? I think something like that. Cooper said it: brutal. Didn’t eat much today and totally fell off in the middle. Deadlifts went unbroken except for the round of 15. Toes to bar: 15-12, 12-9, 9-6, 9. Burpees took forever.



  5. Gymnastics. 12 min EMOM MUs
    A. 83,103,113,128
    B. 203. Attempted 218, didn’t happen.
    This was literally a combination of my least favorites movements (the only thing that could have made it worse would be Manmakers). Definitely a struggle, and felt like I dogged it a bit. Glad it’s over.



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