February 17th, 2017

Gymnastics
A. 3 Muscle Ups + 30 Double Unders + 3 Muscle Ups x 3 sets
*No hesitation between movements, move smoothly from one to the other
B. 20-30 ft HS Walk to Wall x + 7-10 Kipping HSPUs x 3 sets
C. Straddle L-Sit; max hold x 3 sets

Barbell
A. Power Clean + Front Squat + Jerk; OT90secs x 8 sets, building
B. Pause Back Squat x 2 reps OTM x 10

Conditioning
Every 4 minutes x 5 sets:
5 Power Cleans @155/105
10 Bar Facing Burpees
15/10 CTB Pull-ups
20 Wall Balls
30 Double Unders

*Work on breathing and pacing throughout; should be unbroken for all.

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4 Comments

  1. Was a bit sluggish today but powered through.

    A. Done UB
    B. Done
    C. 4-12-8 seconds haha
    A. Worked to 205
    B. Worked from 165-255
    C. Only did 4 rounds:
    2:16
    2:17
    2:40
    2:55
    First two rounds UB. Third and fourth Chest to bars went 11/4 (grip ripped) 6/5/4
    Wall balls on fourth set went 13/swallow spit wall against ball/7 took maybe a second of rest.

    TOUGH

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  2. A. done on the low rings with small blue band
    B. done as a couple reps of wall runs, then did 5 hspus
    C. wasn’t really sure what this was, did a regular L sit, only got about 10 sec each time

    Barbell
    A. 83, 93, 103, 113, 123, 133, 143, 153, then tried 163, missed the jerk
    B. Pause Back Squat 93-183

    Conditioning:

    scaled this to:
    5 Power Cleans 105
    10 Bar Facing Burpees
    7 CTB Pull-ups (not unbroken)
    20 Wall Balls
    30 Double Unders
    mainly because the C2Bs felt awful today and I wanted to make sure I wasn’t wasting a ton of time resting. finished at about 3:30 each time, rested until 4:30, and started again because it looked like 1 min of rest was appropriate to make sure I could go unbroken on the rest of it each time. Only did four rounds.

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  3. Gymnastics
    A. Done on low rings with orange band, which broke 😦
    Went ok
    B. Is not hurting to kick up to handstand, so that’s exciting. HSPUs, my arms felt dead after doing Wed the night before.
    C. got 20, 25 and 29 seconds.

    Barbell (made up on Sat am)
    A. 83-153. Clean wasn’t perfect, but it was good to work on it.
    B. Worked up to 190, which was good.

    Conditioning
    This felt pretty much like a failure. I got through 4 sets before I had to leave.
    Rounds were at 3:55 for the first and 4:30ish for the next 3. I waited a min before starting the next round. I felt exhausted and was really struggling to link all the wall balls. Pull ups were not great, but they felt better than some days by the 3rd and 4th round.

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