October 17th, 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 by feel
Jefferson Curl by feel

Gymnastics
A. For time:
Unbroken Ring Muscle Ups
4.4.4
3.3.3
2.2.2
1.1.1

Barbell
A. Snatch Balance; Heavy-ish triple in 4 sets
B. Snatch from Pause @ knee; 50%x2; 60%x2
C. Snatch; 70%x3x3; 80%x3x3
D. Front Sqaut @40X1; 85%x1-2 reps for 6 total reps

Conditioning
For time:
21-15-9
Deadlifts @225/155#
Strict HSPUs

Rest 5 minutes, then..

For time:
15-12-9
Dual KB Thrusters @24/16kg/hand
Burpee Toes to Bar

Rest 5 minutes, then…

For time:
21-15-9
Row Calories
Ball Slams @30/20#

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5 Comments

  1. Skipped around a bit to continue monitoring my back.

    MU: 3:47.
    SB: 225×3
    Snatches: skipped
    FS: singles at 285

    Conditioning:

    RKBS @ 36kg and SHSPU: 9:23. HSPU were slow.

    Thrusters @ 20kg/ hand + burpees+GHDS: 6:53

    Skipped the last piece.

    Back was better today than it’s been in a while. Tried to scale back a bit, but was still huffing and puffing. Skipped the last piece because I was starting to feel some fatigue with binging. Long day, happy to get through the majority of today. Hoping to keep healing up.

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  2. Gymnastics piece I did in the early morning. Kind of wish I’d of waited.
    MUs: 5:15

    Snatch balance: 165 (it was nice and clean, maybe should’ve tried 175-185)
    Snatches: 95,115 then 125,125,135,135,135,135

    FS: 225. Done as singles

    Metcon:
    8:29 SHSPU got hard. Should’ve kept smaller sets going
    8:36 thrusters got me here, slow and steadier probabaly would’ve won the race here.
    4:12 should’ve kicked earlier

    All in all, a big learning day for me which I needed. But awesome afternoon session with Jake and Josh C.
    And Adam kind of.

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  3. MUs: done on the low rings with the blue band, done in 10:00 on the dotttt, these felt pretty good today. I can smelllll the muscle up coming. hahahah

    A; 83#
    B: 63#, 73#
    C: 83#, 93# – These felt really good today. best day with snatches in a while
    D: 153#

    Metcon:
    9:47 with kipping hspus – no failures here which was pretty cool, broke up the deads into two sets each time because my lower back was on fire, kept the hspus to sets of 5, 4, and 3
    17:54 – I could nottttt get in a rhythm with these thrusters. They felt heavy AF so I had to break them up into super small sets of 3s and 4s. not my best workout, but like coop said, definitely a learning day.

    skipped part c because my lower back was feeling tight so did some rolling and stuff. Awesome lifting day, meh on the metcons, but good day overall

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  4. Warmup done

    MUs: done on low rings with smallest band at 8:20. Feeling better each time.

    Barbell
    A. up to 113. Got 2 at 123 before it slipped right off my back from sweating (gross)
    B. 63/73
    C. 84/96
    D. 175. Did sets of 2. These felt better than I thought they would.

    Conditioning
    8:20. Both items broken into sets 3 first round, 2 second round and 9 straight through. Got really hard at the end on the HSPUs.
    11:15. I started out well and then really died on this one. Thrusters really tired me out.
    Skipped 3rd wod, had to get home.

    Overall today felt ok.

    Liked by 1 person

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