June 24th, 2016

Gymnastics
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

Barbell
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

Conditioning
27-21-15-9
Deadlift @185/115
Toes to Bar
Assault Bike Cals
Burpees

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

Advertisements

6 Comments

  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

    Reply

  2. β€’Gymnastics…
    Butterflie pull-up and mu’s
    B1. Fun….
    B2. Very sketchy, but will work my butt off to get them!
    β€’Barbell
    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…
    β€’Conditioning
    18:31 of hell! Those two first rounds definitely kill me. I gotta get more rest and eat more before going to the gym.

    Like

    Reply

  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

    Reply

  4. A. Worked on muscle ups
    B1. Done
    B2. Done unbroken
    Barbell
    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.

    Like

    Reply

  5. Gymnastics. 12 min EMOM MUs
    A. 83,103,113,128
    B. 203. Attempted 218, didn’t happen.
    +
    25:16
    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.

    Like

    Reply

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s