January 10th, 2017

Gymnastics
Kick-up to freestanding HS Hold; 60-120 seconds accumulated

Barbell
A. Push Jerk; Build to a today’s heavy triple (TnG; can pause at the top, but must be touch and go off the shoulders)
B. Snatch Deadlift (no defecit); 80%x3; 90%x3; 100%x3; 110%x3; (all with a slow lowering)
C. Incline Bench Press x 8 x 3

Assistance
Barbell Hip Thrusters x 20 x 2
DB External Rotations x 15/side x 2
Side Plank (weighted) x 30-40 seconds/side x 2

Conditioning
400/350 Meter Row @85%
90 Second Assault Bike @ recovery pace
x 10 rounds

*get right on the bike after the row, and right back to the row after the 90 seconds is up
*goal is consistent times for rows

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7 Comments

  1. Did handstands against the wall and removed me feet for as long as possible.

    Barbell
    A. 133
    B. 83,93,108,123
    C. 85×3

    Assistance
    35# x 2
    5# x 2
    20# x 2

    Conditioning
    1:26.7, 1:31.1, 1:29.7, 1:29.3, 1:28.3, 1:28.1, 1:27.8, 1:25.6, 1:24.8, 1:25.4

    I don’t think I really hit the proper pace until the last few intervals. Was not an intentional sandbagging.

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  2. Some Handstands done

    Push jerk: 205. Doubled 215 my accident with a loading error. But the weights started falling off so bailed. Then backed it down to 205 and hit smoothly.
    Snatch deads: 160,180,200,225
    Bench: 135 (chest is sore)

    Hip thrusters: 45
    External rotations: 5# (no DB)

    Will do rows and planks tomorrow. Did the Wednesday metcon today. Will post on that post

    Traveling tomorrow to Miami, hope to get fitness in

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  3. Handstands done

    Barbell
    A) 265 PR
    *this was a big pr for me and it looked/felt solid
    B) 195, 215, 240, 275
    C) 135, 155, 175

    Accessory
    A1) 65, 85
    A2) 15
    A) 20, 30LB med ball

    Conditioning:
    All between 1:25.1 and 1:25.6

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  4. JANUARY 10, 2017 AT 9:21 PM
    Handstand practice, on a wall, with a band across the rack and free standing. I suck at these

    Barbell
    A) 80kg
    B) 76, 86, 95, 105kg
    C) 60, 60, 60

    Accessory
    A1) 85,85
    A2) 5
    A) 15lbs plate

    Conditioning:
    All between 1:22.8 and 1:24.0
    Wasn’t sure if I was counting transition.m but set the rower up at 10x400m with 90 sec rest and lost 10 secs both ways getting to bike. Biked around 28-31rpm.

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  5. Practiced by the wall in case I started falling over, got a couple of 3-5 second holds wahoooo

    Barbell:
    A: 133 – pretty happy with this!
    B: 93, 108, 118, 133
    C: with dumbells – 25#, should have done 35#

    Accessory:
    53#, 63#
    5
    10# med ball

    Conditioning:
    between 1:24-1:27 across

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  6. Gymastics: Attempted.

    Barbell: 245. 270 oox (x2sets). Think 265 was my former 1RM. Fun surprise with this.
    175-245
    135/155×2

    Rows: 1:24.8 – 1:25.9 (first one)

    Assistance

    95#
    5#
    20#

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  7. Gymnastics
    skipped (did not have time)

    Barbell
    A. 143
    B. 96/108/120/132
    C. 83-88-93. More challenging than i thought it would be.

    Assistance
    53#, 63#
    5#
    25# plate

    Conditioning:
    Around 135 per round.

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