February 27th, 2017

Activation Work
A1. BB hip thrusters x8 x2
A2. 1/2 kneeling banded face pulls x6-8/side x 2
B1. Feet elevated ring rows x8 x2
B2. Single Leg KB Deadlift 6/side x 2
C. Prone I.Y.T x 2×10 per movement

Gymnastics
A. Strict MU x 2 reps OTM x 5
B. HS Walk x 50ft x 4 (OT90 seconds is the goal here)

Barbell
A. Hang Snatch from Below the knee (1-second pause here); 50%x3; 60%x3; 70%x3; 80%x1x2 – focus on being aggressive in the turnover here

Conditioning
For time:
5-3-1
Clean & Jerks @185/115
Rope Climbs

Rest 10 minutes

2 rounds for time of:
200 Meter Run
15 Thrusters @95/65

Advertisements

5 Comments

  1. Activation work done

    A. MU done UB
    B. Done, UB. :20-:22 seconds each set

    Barbell:
    A: 100,120,140,160 (missed the first one, then hit the next two)

    Metcon:
    A. 3:44
    B: 2:07 UB (gym owner showed me where their 200 was, I measured if after with a wheel measure, and it was 200 feet out. Miscommunication, so I ran about 65m short each time, bums me out. Would have liked a longer run as it’d of given me more rest between thrusters haha.

    Oh well, felt nice to move as my body still gets its groove from 17.1

    Like

    Reply

  2. A. Done
    B. Done
    Barbell
    85, 105, 125, 135 – everything felt good
    Metcon:
    A. 5:00 @ 165 ( my strength is not back yet and had to scale )
    B. 3:14 – that second 200 my legs felt like jello.

    Like

    Reply

  3. Activation Work done. Thank you to Alyssa for figuring out what everything was.

    Gymnastics
    A. MUs done on low rings with band – felt good today. Tried some without band as well (those hurt my shoulder)
    B. I did some HS walking every 90 seconds and actually worked up to about 5 steps a couple times.

    Barbell
    My.back.still.hurts.bad.
    63/73/84/94 – form felt pretty decent despite pain.

    Conditioning
    7:51. Pesky rope climbs slowing me down.
    4:14

    Like

    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