October 31st, 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 Testing (Rest as needed between tests)
A. Strict CTB Pull-ups; 1 set for max reps @21X0
B. Kipping Ring Muscle Ups; 1 set for max reps
C. 200 Foot HS Walk for time

Strength
A. Snatch Balance- build to a tough single
B. Snatch Pull + Snatch; 50%x2; 60%x2; 70%x2x2; 80%x2
C. Front Squat @40X1; 85%x1-2 reps for 8 total reps

Conditioning
4 Rounds for time of:
400 Meter Run
15 Overhead Squats @135/95
3/2 Legless Rope Climbs

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3 Comments

  1. A. 12 (PR with a pronated grip)
    B. 13 (3 rep PR)
    C. 2:25 (PR)

    A. 185 (PR, this is getting ridiculous, but I’ve just never Done this heavy with a snatch balance so whatever haha)
    B. 95,115,135,145
    C. 245 (this was huge for me)

    Metcon:
    20:54. Went UB, 13-2, 10-5, 10-5 on OHS. Should’ve moved my hands in closer for set 2. Moved through the legless pretty quick though! Solid training day!

    Liked by 1 person

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  2. Warmup done

    Gymnastics Testing (Rest as needed between tests)
    A. 3 and a half. 4 did not touch. Wish I’d thought of using pronated grip…
    B. Did with assistance on low rings. Not even sure this counts, but I wasn’t sure what else to do. I got 8 without any pause in between each
    C. 5:35. That took forever….

    Strength
    A. 133#
    B. 63/73/84/96
    C. 173. My hips and knee and back were really hurting from this on tuesday. Maybe singles next time.

    Conditioning: 19:10. Did regular rope climbs. Was pleased to do all OHS unbroken. Had to run inside.

    Liked by 1 person

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