March 13th, 2017

Activation Work
A1. Front rack pump throughs x5-10/side x2
A2. PVC elbow touches x5-10 x 2
B1. Quadruped hip rocks x30 seconds/side x 2
B2. Hanging shoulder blade circles x 10-15 x 2
C1. Tempo goblet squats x 3-5 x 2
C2. Prone Overhead PVC Press x 5-10 x 2

A. 1 False Grip Pull-up + 2 Strict MUs + 3 Strict Ring Dips + 10 Second L-Sit x 3 sets (can be completed on Ring Thing, weighted, if needed)
B1. Feet Elevated Pronated Grip Ring Row x 5-7 reps try to pull rings to lower ribs/midsection) x 2 sets
B2. Stationary Dip @77X7 tempo x 3 reps x 2 sets
C. Crab walks on sliders x20ft forward + 20ft backwards x 2 sets (keep head back and hips high (does not have to me 20ft unbroken)

A. Snatch from High Blocks (upper thigh); 50%x2; 60%x2; 70%x2; heavy double in 2 more sets
B. Back Squat; 50%x3; 60%x3; 70%x3; 80%x3x3

Three rounds for time of:
60 Double Unders
20 Wall Balls @30/20 lb
15 Kipping HSPUs



  1. Activation Work done

    A. 2 done on ring thing with 20# weights, last one done on low rings
    B1 & 2. done
    C. Done. Felt SO awkward.

    A. Snatches felt terrrrrible today. 63/73/83/93/103
    B. 123/143/163/188. back was hurting. not a great workout day.

    Conditioning: 13:50. I was distracted at the end, arms feeling tired.



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