September 21st, 2016

Warm-up
Crossover Activation
12 Ring Thing Muscle Ups (slow)
Landmine Row x 6/side x 2
Landmine Press x 10/side
Bear Crawl/Spiderman/Crab Walk x 30ft each

Gymnastics (Courtesy of CFM/Power Monkey)
A. Strict Weighted Muscle-Up x 7 total reps
B. Weighted strict deficit HSPU x 2 reps x 4 sets
C. L-Sit Hold x 20 seconds x 3
D. Arch Hold x 45 seconds x 3

Strength
A. Back Squat w/ 3-second pause in the bottom – Heavy Double
B1. Supinated Barbell Row x 8 x 3
B2. Single Arm (standing) Press x 5/side x 3
C. Yoke Walk x 50ft x 3; rest 2-3 minutes

Conditioning
Every 4 minutes x 5:
400 Meter Run
12 Toes to Bar
9 Strict HSPUs

Optional Finisher:
300 Meter Sandbag Carry for time (100/70#)

Advertisements

9 Comments

  1. Warm up: DONE. kind of.

    Strict MUps with 4 of the stones in the vest
    Used same thing for 2 45s a side and an abmat for strict HSPU. Happy to have done all 4 sets of two.
    L sit and hollow hold done

    BACKSQUAT to 245. Kept it smooth and not too heavy.
    Rows at 95# for integrity of movement
    And 40# for presses

    Yoke: 365-405-425

    Metcon: all UB (super stoked about this)
    2:32
    2:31
    2:29
    2:32
    2:36

    Carry: about 5:30

    Liked by 1 person

    Reply

  2. Warm up: done
    Gymnastics:
    A. Bw ( tried the vest but pulled something back of my shoulder/top of Lat) should had warmed up before the vest.
    B. 1 set with vest(14#?) rest bw with two 45’s
    C. Done
    D. Done
    Strength:
    A. 295
    B. 95 for all sets
    C, 40×1 set 50×2 sets
    D. 365×1, 405×2
    Conditioning:
    2:35
    2:41
    2:22
    2:26
    2:32
    Carry was about 6:00 plus.

    Liked by 3 people

    Reply

  3. MU: done with 10# weight vest
    Couldn’t do the weighted SHSPU
    L sits/arch holds done

    Barbell:
    315
    95#
    40/50×2
    545 x 2
    DNF

    -little back/rib flare up. L side has been giving me some issues over the past 4-6 weeks. Back has been tight. This seems to have been something I should have seen coming. Will try to monitor this leading to the fall classic. May be time for some adjustments after that. Looking forward to resting up tomorrow.

    Liked by 1 person

    Reply

  4. I’m (kinda) back. Coming to you live from Boca Raton, Florida. 75% humidity and feel like temp of 101.

    Gymnastics:
    A. 3 strict, then did kipping. Did 8 to make up for it
    B. Regular deficits
    C. Done
    D. Done

    Strength
    A. Up to 175#
    B1. 55#
    B2: 16kg
    C. I got no yoke!

    2:50,2:50,?, DNF

    The first two rounds went great. Then I cramped up on the third run (it’s fucking hot) and subbed a row. Then my timer randomly stopped working and I called it a day. I’m trying to ease myself back into this volume, especially with the heat, so I might be scaling back a bit to begin with.

    Miss my Full Range Fam!

    Liked by 3 people

    Reply

  5. Warm up: done

    Gymnastics:
    A. Bw
    B. Done w/#14 and two plates
    C. Done all unrboken (big for me)
    D. Done

    Strength:
    A. 385
    Hit 365 and then contemplated 385 for awhile. Decided i’d be mad a myself if I didnt at least try, turned out well. Aaron was there pushing me too.
    B. 135 for all sets
    C. 45#
    D. 545, 600, 605
    Pumped to be up over 600. Thanks for the push Susan.

    Conditioning:
    2:31
    2:22
    2:21
    2:19
    2:18

    All sets unbroken except set one. Step in the right direction for my toes to bar. Felt good today.

    Carry was about 4:55 plus. Made me really have to poop. Also outside of glutes were on fire.

    Liked by 4 people

    Reply

  6. Warm-up done.

    Gymnastics:
    A. Did these in the ring thing with 24 lbs(?) in weight vest
    B. HSPUs with 12 lbs in weight vest with 25#&10#. Missed 2nd one of first round, got others
    C & D. done

    Strength
    A. Went to 205. Felt good, so I didn’t push past here.
    B1. Done at 83#
    B2. Done at 35KB and 42(?)#KB – whatever the next weight up is.
    C. Pretty excited to do with with 100#s on the yoke. Definitely getting better.

    Conditioning
    Had to do this inside the gym because it was late. So that was 13 lengths of the gym.
    3:25, 3:27, 3:27, 3:45, 4:05. Really lost the T2B in the 4th round and then the run in the 5th round. All HSPUs unbroken. They felt so easy after doing them with a negative and extra weight…

    Sandbag carry: probably should have opted out of this, as i was exhausted and had to keep changing sides.
    4:32

    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