September 9th, 2016

Warm-up:
Pigeon Stretch x 30 second/side x 2
Plate Good Morning x 20 x 2
Handstand Kick-ups to freestanding hold x 10
Hollow Rocks x 30
Arch Rocks x 30

Gymnastics:
A1. Weighted Strict Pull-ups x 4.3.2 (rest 10 seconds between clusters) x 2 sets
A2. Kipping Ring Dips x 5-7 + Strict Ring Dips x 5-7 + 10-15 second suport hold x 2 sets
B1. False Grip Ring Row x 5 reps @5055 tempo x 3 sets
B2. Wall Climbs (perfect body lines) w/ 3-second hold at top x 3 reps x 3 sets

Strength
A. 3-Position Clean (High Hang, Above the knee, floor); 50%x2x2; 60%x2x2; 70%x2x3
B. Front Squat; 70%x3; 75%x3; 80%x3
C. Behind the Neck Snatch Grip Strict Press x 10 x 2

Conditioning
3 Rounds for time of:
15 Clean & Jerks @135/95
7 Ring Muscle Ups

Rest as needed, then…

Not for time:
50 Toes to Bar (straight leg kipping)

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8 Comments

  1. Warm up: 100%
    Gymnasty: 18 pound kettlebell and 5+5+10 and 7+7+12
    Wall walks and ring rows done

    Barbell:
    135, 155, 180 BRUTAL

    FS: 200,215,230
    Behind the neck: 45,55

    Metcon:
    9:51 (super tough)
    Dragon flags done at home due to time

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  2. Warm up: Done

    Gymnastics: 18# KB / 7x7x15 for the dip work. Very real pump.
    Ring Rows and wall walks done. Ring tempo was very challenging.

    Barbell: 145/170/200 – felt better as I went, but very challenging.
    FS: 235/255/275
    SGBTNP: 45/55

    Conditioning: 8:06. I always know the conditioning is real when I can feel my femoral pulse. GOOD.

    Skipped the TTB because I had to run to school – thanks to Mr. Marsh for the ride. Will try to make this up somehow with some sort of substitute later on.

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  3. Warmup: done

    Gymnastics:
    A1. 26lb
    A2. 7+5+15, 7+7+15
    B1. Done, these were hard
    B2. Done

    Weightlifting:
    A. 155, 185, 215x2x3
    *next time will have a better high hang position.
    B. 240, 255, 275
    *supa solid
    C. Skipped due to shoulder twinge

    Conditioning: 8:00
    *went much slower than I wanted to on the first round. Shoulder was not cooperating, once it got warm it felt fine and I picked up the pace.

    50 ttb – done

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  4. Warm up: done
    Gymnastics:
    A1.25#, 45#
    A2. 7, 7×15
    B1.done
    B2. Done
    Gainz land
    A. 125, 155, 175…. Whoa!!!
    B. 225, 235, 255
    C. 65, 80
    Conditioning:
    8:54
    T2b w/straight leg
    3:54
    Solid day with JMF!

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  5. Only a week behind on posting…

    Warm-up done
    Gymnastics:
    A1. 10# felt very heaving
    A2. 5 each
    B1. done
    B2. done

    Strength
    A. 83#, 96#, 112# Definitely challenging.
    B. 143#, 153#, 163#
    C. 53#, 63#

    Conditioning: Was over 15 minutes. Cleans felt terrible and trying to do the assisted MUs around the class was challenging. Not a good day. Did not have time for the T2B.

    Liked by 1 person

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