July 18th, 2016

Gymnastic Work
A. 3 Kip Swings + 3 MUs (catch as high as you can) + 5 second catch hold + 5 second support hold + 10 second negative x 3 sets
B. Deficit HSPU Negative @7-10 second lowering + 3-second hold at parallel + controlled finish x 5 reps
C. Strict Toes to Bar; Accumulate 20-30 perfect reps with controlled lowering

Barbell
Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance – 4 x (1+1+1)

A. Snatch High-Pull + Hang Snatch (below knee) + Snatch; (1+1+1)RM; 90% x (1+1+1), 95% x (1+1+1) (% of RM)
*This is the EXACT same as last week; look to improve on your heavy 1+1+1

B. Halting Snatch Deadlift (pauses @ knee and pockets) (controlled eccentric in proper position); 80%x3, 85%x3, 90%x3, 80%x3

C. Push Press – 4RM; 90%x4, 95%x4 (% of RM)

D. Back Squat – 70%x6, 75%x6, 6RM

Conditioning
20 Ring Push-ups
3/2 Legless Rope Climbs
12 Front Rack Walking Lunges @165/115
Rest 3 minutes
x 3

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8 Comments

  1. Did gymnastics piece as 3 kip swings+ 3 MU + another MU with all the pauses and defecit, is that right?
    The the HSPU piece with 8″ defecit
    Then 22 total t2b

    A. Up to 150, 5# more. Then 135, 142
    B. 150,157,167,150
    C. Got 3 at 170 which was 5# than last week, pissed I missed the fourth rep. So based my drop sets off 165. 147 then 156
    D. 225,240, then 255 for 6.
    E. 2:42, 2:44, 2:42
    Had to do a 75m jog between movements and had to spin around during lunges.
    Good morning session, on to some yolk carry stuff because it looks fun and I’ve never played with one. #riglife

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  2. Gymnastics done
    Hspu with 10″ deficit
    30 t2b
    A. Up to 175 then 157, 166. These were rough today. I failed one at 155 and 175 took a couple tries. Super frustrating since last week they went so smoothly. 90% and 95% were fine.
    B. 148, 157, 166, 148
    C. Up to 185, then 166, 175
    D. 225, 245, 260×6
    E. 3:00, 2:40, 2:40 – those lunges felt so heavy. Had to break halfway

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  3. Gymnastics… Skipped due to time.
    Barbell
    Primer, done
    A.170, 166, 157
    B.148, 157, 166, 148
    C.175, 166, 157. Got 185 for 3 and that 4th rep keeps getting stucked mid way. Ugh
    D.241, 258… 275
    E. 2:31, 1:58, 2:10 only did 2 rope climbs. Those lunges…😳

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  4. Hopped into a 6AM class today that was snatching in order to get some work in.

    E2M12M: PS+Snatch – worked up to 90kg
    E2M12M: HHPS+HPS+PS+OHS – all sets at 65 kg (~60% of part A)
    AMRAP 10: ascending ladder w/ partner – DL/Push up 1+1/2+2/3+3…. Got through round of 12.

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  5. did the gymnastics with jumping muscle ups instead of regular muscle ups. tried a couple muscle ups just for fun, honestly completely forgot about the handstands, but did the t2b.
    A. 98#, 93#, 83#
    B.98#, 103#, 113#, 103#
    C.113#, 108#, 103#.
    D.143, 163, 173
    I didn’t pay super close attention the the times, but I believe it was like 4:30, 4:40, 4:20. I did legless as high as i could go without feeling like I was going to fall to my death and then finished it out with one pull using my legs. the ring push ups took me a while too. The lunges I managed UB the whole time.

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  6. Working a day behind here…

    Did all the gymnastics and warm up work (did band-assisted muscle ups). My shoulder seems to be acting up and a lot of stuff hurt or felt unstable throughout the workout. Going to figure out how to calm it down.
    A. up to 103#, 93#, 98# These felt better on friday…
    B. 98#, 103#, 108#, 103#
    C. up to 123# (failed at 133#), then 113# and 118#. these felt ok
    D. Up to 163# Maybe could have gone higher? 113# and 123#
    E. 3:15, 3:20, 3:45. Did regular rope climbs. Echo what everyone else said…lunges were heavvvy.

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