October 3rd, 2016

Warmup
Shoulder Prep (Theraband or Crossover)
Foam Roll Lats, Pecs, Upper Back (1 Minute each)
PVC Weighted Pass Throughs
Side Lying DB External Rotation x 10/side
Single Leg RDL x 10/side

Gymnastics (Courtesy of CFM/PowerMonkey)
A. False Grip Ring Pull-up to Sternum w/ 10-second lowering x 1.1 x 3 (Rest 20-30 seconds between reps)
B. Russian Dips x 7 x 3
C. 3 Rounds:
Arch-ups x 10
Arch Hold x 10 seconds
V-Ups x 10
Hollow Hold x 10 seconds

Barbell.
A. Snatch Balance; 50%x3; 60%x3; 70%x3; 80%x1; 90%x1; 100%x1; 110%x1 (% of Snatch)
B. Snatch w/ pause @ knee; 50%x2; 60%x2; 70%x2x3
C. Front Squat @40X1; 70%x2x4

Conditioning
For time:
30 Bench Press @BWT (3/4 for ladies)
30 Strict Chest-to-Bar Pull-ups (can scale to regular PUs if needed)
30 Strict Presses @1/2 BWT (1/3 for ladies)
30 GHD Sit-ups

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5 Comments

  1. I guess I was the only one out here eating today because no other comments are posted. GOBBLE GOBBLE. I STAY WOKE.

    Warm up done.
    A and B done. πŸ’―
    GOT DISTRACTED AND DID THE CLASS WORKOUT AND GUESS WHAT. I ATE ALL THE TOES TO BAR.

    Back to our regularly scheduled programming:
    C. βœ… βœ… βœ…
    D. Hit them all perfectly, no misses. I WISH MATT COULD SAY THE SAME.
    95,100,115,135,150,165,180
    E. 95,100,115
    F. 205
    G. 16:45. Shit took awhile but I was out there grinding away FAM.
    *heely away from the mic*

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  2. Warmup, A, and B done.

    Barbell:

    SB: 115-250. Took a few cracks to get it. Little sore from Saturday, but just needed to get out of my own head here. Nice to hit this in flats.
    Snatches: 135-160. Felt decent here. Some sketchy reps, some very smooth reps.
    FS: done at 245. This probably fired up my back the most. Still working around/through this.

    Conditioning: tried to go for quality here. Bench pressing took forever. Had to switch to regular pull-ups around 20 reps. Probably somewhere on the order of 20-25 minutes.

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  3. Warm up: done
    Gymnastics: done
    Barbell:
    A.95-225(pr), could had gone heavier but feeling a bit sore today.
    B.95,115,135
    C. At 225
    Conditioning:
    14:5something… Did it with coops weight. Really enjoy stuff like this πŸ™ƒ

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  4. Warm up: done
    Gymnastics: done
    Barbell:
    A.115-255
    B.135, 140, 160
    C. 245 (kept hook grip for a little extra mobility)

    Pumping: Done around 17 min
    Bench: 185×5,5,5,8,7
    Pull-ups: 5,5,5,3/2,3/2,1/1/1,2
    Press: 95 x10,8,5,3,3
    GHD: UB

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  5. Done on Wednesday

    Warm up done
    Gymnastics done

    snatch balance: 53×3, 65×3, 75×3, 83×1, 93×1, 103×1 – stopped there, that was definitely the heaviest I’ve snatched balanced in a while and it actually didn’t feel too bad. Missed one each at the 83 and 93
    snatch: 63×2, 73×2, 83x2x3 – these all felt pretty good today
    front squat: 128 across

    done in about 18:30
    bench – did 60% of BW here because my max bench was the 75% haha. (Rx was supposed to be 120#, did 93#) Did sets of 5 to 10 reps and then 3s and 2s
    pullups: all singles but done in quick sets of 3 with rest between the sets of 3
    press: 8, 5, 4, 4 3, 3, 3
    GHD: UB

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