March 8th, 2017

Gymnastics
A. Muscle-Up Work – Strict or Kipping, whichever needs work, x 8-10 reps total
B. Kipping HSPU x3 reps every :45 x 6 sets **butt cannot touch wall
C. Weighted hollow/arch cluster 10.10.10.10 x2 sets each alternating between hollow and arch – rest 5 seconds between reps and 60 seconds between clusters. Use a PVC pipe with change plates, hands are pull up width apart. 10 hollow/10 arch/10 hollow/10 arch

Barbell
A. Snatch; 70%x1; 80%x1; 85%x1
B. Clean; 70%x1; 80%x1; 85%x1; 90%x1

Skill work
OTM x 2-3 sets:
Odd: 5 Thrusters @135/95
Even: 20-30 Double Unders + 6-8 CTB Pull-ups (focus on smooth transition and efficient reps)

right into…

20 minute recovery row

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3 Comments

  1. A. Did 2 strict into 2 MU
    B. Done, hard to not have your butt touch.
    C. Done with PVC and 5#

    Barbell:
    A. 140,160,170 no misses in my METTYS! Happy about this.
    B. 180,190,215,230 (tried to move quick through these to simulate heavy cleans in a workout)

    emom: done all UB. 5, 30, and 8.

    Row done: 4200+ meters, felt nice to recover!

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  2. Gymnastics
    A. Did kipping work on low rings (with no band!)
    B. The butt not touching the wall really threw off my balance and really made me feel like I was just doing strict HSPUs anyway, but good to do something different.
    C. Thank you to Adam for positioning me on this one!

    Barbell
    A. 84/96/103 – quick and easy
    B. 113/128/136 – felt pretty good. Could have used some more warm up.

    Skill work
    2 sets. CTB felt on on arms and shoulders, but hands were hurting.
    (running out of time)
    Had to cut row to 10 min to get to work on time.

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  3. A) 8 singles
    B) Done, just focused on staying in a tripod at the bottom.
    C) Done w/5#

    A) 170, 195, 205
    *1 miss at 195. Did a solid warmup with a a lot of jumps and position work in the work up sets.
    B) 220, 255, 270, 285
    *Wasn’t being patient enough.

    EMOM:
    165 on thrusters
    30 dubs /10 CTB

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