February 6th, 2017

Gymnastics (Courtesy of CFM)
A. False grip jump to support x7 attempts **set rings 6-12 inches above head –
goal is a smooth jumping muscle up to support
B. Front uprise practice x3 reps – catching as high as possible each rep x2 sets
(C1/C2 can be done after the workout)
C1. Weighted strict dip x3 reps + 10 second support hold on each rep x 2 sets
C2. Weighted pull up x 3 reps + 10 second chin over the bar hold on last rep x 2 sets
D. Hollow Rock x10 + Arch Rock x10 – OTM x5

Barbell
A Snatch pull + Snatch from hang (pause @ knee) 50%x2, 60%x2, 70%x2
B Snatch from pause @ knee; 80%x2
C Snatch; 80%x1, 85%x1
D. Front Squat; 80%x3; 85%x2; 90%x1

Conditioning
Against a 10-minute clock:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

(power clean/snatch are fine here)

Advertisements

6 Comments

  1. A. Done
    B. Done
    C. 30# for both and on rings
    D. Done

    Barbell:
    A. 100,120,140
    B. 160 (hit the first, missed the second, took 20 seconds and hit the second)
    C. 160, 170
    D. 240,255,270,195 for FS

    Metcon:
    Got capped after the 3 cleans. Almost hit another snatch. Everything but the snatch felt fine. Just weak today after no sleep, but the pats won so all is good. I missed probabaly 5-7 snatches? Switched to squat snatch by accident on the first rep I did make (after wasting a couple minutes missing) and hung with squat snatches from there. Wish I had switched sooner cause they started to go better when I did that. Think I’d of finished had I don’t that cause I only needed 2 more and then the bar work would’ve been easy. Oh well. Excuses excuses. Onward.

    Like

    Reply

  2. A. Done
    B. Done on low rings with band
    C. 10# for ring dips, no weight on the pull-ups
    D. Done

    Barbell:
    A. 63, 73, 83
    B. 93
    C. 93, 103
    D. 148, 158, 168, these felt really good today

    Metcon:
    Hit the time cap after the 5 chest to bars, got to the muscle ups with a minute left and couldn’t get another one but that being said, I’m superrrrr stoked I even got through that first round and got the first 6 muscle ups. Good day and good squad πŸ™‚

    Liked by 2 people

    Reply

  3. A. Done
    B. Done
    C. 20#
    D. Done
    Barbell
    A. 95, 115, 135
    B. 145
    C. 145, 155 feeling a little rusty, but didn’t miss any.
    D. I messed up the percentages but did 190, 220, 235 – these felt heavy.
    Metcon.
    7:05@115. Snatch limited what I could lift, but everything felt pretty good.

    Great to be getting back to the comp group!

    Liked by 4 people

    Reply

  4. A) Done
    B) Done
    C) Done w/36 PWO
    D) Done PWO

    A) 135, 155, 170
    B) 195
    C) 195, 205
    D) 305, 325, 345

    Conditioning:
    4:57
    *Deadlift and cleans done unbroken. Snatches as singles. Pull up and chest to bar unbroken, drop and shake off arms, unbroken BMU.

    Great “mellow Monday” with the squad, missing a few of yaπŸ˜’

    Liked by 3 people

    Reply

  5. A. Done
    B. Done
    C. Done with 20# vest
    Holds done.

    Barbell:

    115-175
    175
    175/190
    265/280/300
    -Happy with how the barbell stuff went. Still cautious with loading and pulling from the floor. Kind of “as tolerated” for right now.

    Conditioning: 6:27

    DL and Cleans UB
    Snatches as singles.
    First complex UB.
    2nd and 3rd rounds did pull ups and dropped before doing MU.

    Liked by 4 people

    Reply

  6. Amazing to have others to work out with last night!

    Gymnastics:
    A. done. Had to hit the 7th one a few times to get there. I’m still extremely scared of heights.
    B. Done on low rings with band. First 3 I was able to catch higher. Second set was not as good.
    C. Done with 16# weight vest.
    D. done

    Barbell
    A. 63/73/83 These even felt relatively normal
    B 95
    C 93 and 100. still felt good
    D. Did sets of 3 up to 125 when I started to feel it in hamstring, so left it there.

    Conditioning
    Did at 95#. Got through 1 snatch in the 3rd round. Kept a steady, but not super fast pace on lifts to protect leg. Did not miss a single bar muscle up, which was great.

    Liked by 1 person

    Reply

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s