April 17th, 2017

**transition week into our first true cycle of 2018!

Gymnastics (Courtesy of CFM):
**during warm up KB Jefferson curls x3 reps x3 sets 10 second descent + 5 second hold at bottom
A1. Pronated grip strict ring pull ups x3-5 reps **3 second hold at the top of each rep
A2. Dip negatives – 10 second support + 10 second descent + 10 second hold at the bottom (if you cannot maintain the tempo adjust to a number you can – no press back out) x 3 sets
B. Plank hold on rings x30 seconds making small circles with arms **hollow position with scap protraction and arms externally rotated x 3 sets
C. KB side bends x10 rep per arm x 3 sets 55/70#

A. Snatch Pull + Power Snatch from Pause @knee + OHS w/pause in bottom; Heavy Single in this complex
B. Back Squat @33X1; 70%x3x4
C. Prone Barbell Row x8x3

Optional Conditioning (3-4 hours before or after)
40 Minute Assault Bike @easy effort



  1. A. All done but we pressed out in the dip which was hard.
    B. Done
    C. Done
    A. 155, 175 for a parallel snatch (which I’m still happy with) was stoked to get some good coaching from adam.
    B. 225, these felt tough but good.
    C. 115 kept them nice and controlled.

    Bike work I’m currently doing. I’ll report back in 35 minutes

    Liked by 1 person


  2. Gymnastics
    A1. done
    A2. Very challenging. Failed the last one of the 3rd set, got stuck coming up.
    B. done
    C. I opted for the 55# My sides are sore today.

    A. up to 103. Did not feel as solid as I would have hoped. However, I did do a full squat without pain.
    B. Did at 123 (50%) mostly to see how squatting was going to feel. No major pain. Really working on form.
    C. Still not fun. Done at 113.

    No biking sadly 😦



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