March 6th, 2017

**17.2 re-dos should be done in the early afternoon; if you are able to do the strength work an hour or two later, great; if not, no worries.

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 (Courtesy of CFM)
A. False grip pull up (3 second pause at chest) + strict MU + slow negative x5 sets (use spotter if needed)
B1. Feet elevated inverted bar row (BB on squat rack) x7-10 reps @31×1 tempo x3 sets
B2. Strict ring dips x3 reps @55×5 tempo x 3 sets **lockout with external rotation at the top

Barbell
A. Snatch from High Blocks (bar at upper thigh); 50%x2; 60%x2; 70%x2x2
B. Back Squat; 50%x3; 60%x3; 70%x3; 80%x3
C. Ring MUs – 2-4 reps OT30seconds x 6 sets

Conditioining
For time
45/35 Strict HSPUs
60 Wall Balls
300ft Front Rack Walk w/ 70/53 lb KBs

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3 Comments

  1. Skipped to barbell because my hand is ripped and… Yeah thats it.
    Barbell
    A. 95, 115, 135 – these felt pretty fast today.
    B. 155, 185, 225, 250 – all these felt good.
    C. Skipped because of aforementioned reason.
    Metcon:
    10:14 – handstand push-ups are coming back; they weren’t such a struggle.

    Liked by 1 person

    Reply

  2. After redoing 17.2 (without the result i was hoping for) I skipped a few of these….

    Activation Work: only part C done
    skipped Gymnastics

    Barbell
    A. 53/63/84 – these felt great and almost light after all the bar MUs (all about perspective)
    B. 123/144/168/193. 80% was challenging. Legs didnt feel as solid as I would have liked.
    C. saving these for another day….

    Conditioning: 10:13
    Shoulders are very tired.

    Like

    Reply

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