January 9th, 2017

**Don’t disregard your normal activation/pre-work; Shoulders, T-Spine, Ankles, and Hips should all be good to go by the time you get to the barbell

Gymnastics Pre-Work (courtesy of CFM)
A1. Ring complex – 4 Dead hang to inverted + 4 strict PU + 4 lever rocks x 3 sets
A2. Handstand hold x 40 seconds – stomach facing wall x 3 sets

A. Snatch Balance; 50%x1; 60%x1; 70%x1; 80%x1; 90%x1; (OT90 seconds)
B. Snatch from pause @ knee; 50%x2; 60%x2
C. Snatch; 70%x2; 80%x1; + 4 more singles @80+%
D. Back Squat; 90%x1x3

3 Rounds for time:
10 Power Snatch @~70% of 1-RM (135/95 or more is the goal)
10/7 Ring Muscle-Ups

Gymnastics (continued) (courtesy of CFM)
B1. Bench prone straight arm DB extension x 10 x 3 sets
B2. Weighted p-bar dips x 5 x 3 sets pause in bottom for 2 sec. and top for 2
C1. Push ups x 20-30 x 3 sets
C2. Strict straight leg T2B x 10 x 3 sets



  1. A1 and A2 done
    SB: 100-120-140-160-180
    Snatch pause: 100-120
    Snatch: 140×2, 160, 175, missed after that
    BS: 285

    Metcon: 9:36. Didn’t have it today. New rings were super slippery and hard to hold on to..missed two snatches. Did 6-4 on PS to start and then 5-5 on ring MU. Maybe it was 6-4? That kind of day.

    B1. 10#
    B2. Had to use rings and a 20# wall ball
    C1. 30 PU
    C2. Done

    Liked by 1 person


  2. A1 and A2 done
    SB: 105-125-147.5-167.5-187.5
    Snatch pause: 48,57kg
    Snatch: 67×2, 76, 80m, 80, 83, 85×3
    BS: 300

    Metcon: 7:13. Had to modify the workout with a partner.
    Teams of 2:
    20 PS @ 135# alternate singles
    20 MU’s alternate how ever. (I did 5/ teammate did 10 / I did 5)
    20 PS @ 135# alternate singles
    20 MU’s a(I did 3/ teammate did 12 / 2 for me, then teammate did 3)

    Could of down another round but was short on time again. Did not finish B or C today 😦

    Liked by 1 person


  3. A1 and A2 Done. I like those lever rocks.

    A) 120,145,170,195,215
    B) 120, 145
    *felt really good
    C) 170,195,195,205,205,215
    *Snatches felt solid. Had 225 in mind today but hit 205 twice because I wanted it to be clean. Didn’t want to make a 20lb jump at the end so stuck to 215. Felt good.
    D) 365
    *no belt. Focused on bracing and staying super upright.

    *Went 5 UB then single for the rest of the snatches. MU went (7/3), (6,4), 5,3,2) Mad at myself for mis-reading and doing this at 135 instead of 155. My bad.

    Gymnastics Done

    SOLID session with Brayn and Alanna

    Liked by 1 person


  4. A1 and A2 done, pullups were a struggle today

    A: 53, 63, 73, 83, 93
    B: 63, 73
    C: 83, 83, 93, 98, 103, 108
    D; 193

    11:34, did with low rings, little blue band for MUs and 93# on the snatches. All singles on the snatches.

    Rest of gymnastics done, not really sure if I’m doing those p-bar dips or the extensions right…hahah

    Liked by 2 people


  5. Coming off being sick for most of last week through this Monday, so I’m behind here. Feeling better, got a normal amount of food in me for the first time today. Aiming to get 4 days in this week.

    Gymnastics: Done


    155 – 215 (97% of working max, 93% of all time max). Surprised, but happy to hit this.

    Conditioning: 8:48 @ 155. Nearly lost continence here. Everything feels like Fran lung these days.

    Extra gymnastics: STTB x 10, PU x 30.

    Glad to be on the mend, will continue to make days up throughout the week and post as I complete them.

    Liked by 1 person


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