March 15th, 2017

Gymnastics (courtesy of CFM)
A. Muscle Up Practice x 2-3 reps EMOM x 3; work efficiency and catching as high as possible
B. Strict Defecit HSPU @ tough deficit x2-3 reps EMOM x3
C. Kipping HSPU x5 reps every EMOM x3 – butt off wall
D. Hollow to arch rolls x :30 seconds **3 second pause in each position x3 sets

Barbell
A. Overhead Squat @22X1; 2-3 reps x 3 sets @80-100% of Snatch
B. Clean; heavy-ish double in 8 minutes (after warmup)

Conditioning
2 rounds @ high effort:
15/12 Cal BIke
15 Clean & Jerk @115/75

Rest 5 minutes

2 rounds @ high effort:
15/12 cal row
10 Thrusters @115/75

Rest 5 minutes

15 minute row – top of every 3 minutes ride @500m PR pace for 15 seconds

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4 Comments

  1. Gymnastics (courtesy of CFM)
    A. Done on low rings, no band
    B. done with 10# plate as deficit
    C. done, these were better than last week
    D. done. felt a little weird.

    Barbell
    A. 103/113/113. back really hurting in both these pieces
    B. up to 143, which did not feel great.

    Conditioning:
    6:50 and 4 something.
    Finished with 7:30 min of rowing before I had to get ready and leave for work.
    bar work was not my friend today.

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    Reply

  2. Great training session today with Erin and Derek back home!

    A. Done. Did triples
    B. Triples 4″ deficit.
    C. Did these much better this week.

    Barbell:
    A. 165-185×2 doubles (shoulders are cooked)
    B. 245. This is 96% of my clean. Hit it for a pretty easy double, stoked. Almost hit 265 for a 10# clean PR.

    Metcon:
    4:02 (7-5-3 on CJ, 500-600/300-400 on bike for watts)
    2:48 (UB) second row and thrusters were much harder.
    15 min row: 3402 Meters. Got from 1:28-1:38 on the sprint.

    Great hard day. Need rest.

    Liked by 1 person

    Reply

  3. A. Triples. Felt good
    B. Triples. 6″ deficit
    C. Tried to go as fast as possible

    A. 215
    *was feeling tight today

    B. 255, 275, 315
    *255 was very solid. 275 was solid for one and I ran out the jerk on the second. 315 IS ELUSIVE THAT MOTHERFUCKER.

    C. Front squats @230, 275, 305 x3

    Conditioning:
    3:40
    *went 5 then singles on the first one and then 5s on the second set. 88+ rpm then 75 rpm
    2:13
    *2000+ on first row, 1500+ on second. Unbroken thrusters felt light.
    15 Min Row: 3400+ meters. 1:30 on sprints.

    Stoked to have Erin and Derek here! Great training session with the whole squad.

    Liked by 2 people

    Reply

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