August 3rd, 2016

A. Strict Muscle-Up x 1-2 reps OTM x 8 minutes
B1. 20 Second Pull-up (5 seconds up, 10 second hold, 5 second lower) x 4 sets
B2. Weighted Dip x 5 x 4
C.. L-Sit Hold; 5-15 seconds OTM x 6 (look to hold for 1-3 more seconds than last week)

A. Clean & Jerk – 70% x (1+1) x 5 OTM, 75% x (1+1) x 5 OTM, 80% x (1+1) x 5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles
B. Clean Pull – 90%x2, 100%x2,110%x2x3
C. Back Squat – 70%x3, 75%x3x3

3 sets for times of:
15 Strict HSPU
15 KB Snatch Left Arm @24/16kg
15 KB Snatch Right Arm @24/16kg
15 Calorie Assault Bike
Rest 3 minutes between sets
20 Minute Run @75%



  1. School till 7 tonight, so got this done early as an abridged version per ACM.

    Cleans done at 200/15/30 + 245/65.
    BS: 265/285
    EMOM9 rotating through gymnastics done. Pull ups/dips at 20kg/ 10.10 sec L sit cluster on ring.
    KB snatches/arm
    Cals on ski erg

    14:40 – got stuck on HSPU. Could be more efficient with snatches with better pulling action. Shoulders are TOAST. Working out this early is definitely tough, but glad to get the work in.



  2. A. 1 each min
    B-C done
    A. 113/120/128
    B. 153/170/188
    C. 178×3/193x3x3
    3:34/3:38/4:08 died on that last one. Had to use a rower, gym at home doesn’t have an ass bike, considered buying a KB and doing it at home lolz

    Liked by 1 person


  3. Gymnastics:
    A. 2×8
    B2. 5×4 at 25#
    C. Totally forgot 🙄
    A. 160, 170, 185… Singles 205,215×2, 225 missed twice. Really struggled here today
    B. 205, 225, 235
    C.240, 265
    Hspu were unbroken each round, snatched went 10+5 each round. The cals got longer every round. I’m super excited for rest day tomorrow. Shoulders are smoked.
    Ps: kinda excited for fall to hopefully have someone to train with. Dolo wods suck

    Liked by 2 people


  4. I definitely miss working out with everyone. The nights are lonely…..
    A. banded MUs, 2×8. These felt really strong today.
    B1. wasn’t sure about the amount to do, so i did 4 per set. super hard.
    B2. Done with weight vest
    C. 17 second hold on rings.

    A. 113/120/128
    B. 143/160/175
    C. 168×3/178x3x3

    Rounds at 3:55, 3:55 and 4:05. All unbroken HSPUs. But then my snatches probably suffered.

    Admission: I did not run. It was 8:15, I was alone and it was dark. I owe some running.

    Liked by 3 people


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