May 1st, 2017

A. Barbell Jefferson curl 3×3 – slow and controlled 5 second pause at the bottom
B1. Neutral grip strict ring pull ups x 3-5 reps **3 second hold at the top of each rep x 3 sets
B2. P-lette push ups on toes x7-10 reps x 3 sets @32×1 tempo

**Snatch Technique Primer:
Snatch High Pull + Muscle Snatch + Power Snatch + OHS; 3+3+3 x 3 sets w/an empty barbell
*Perform the first set from the high hang, second set from above the knee, third set from below the knee

A. 3-Position Snatch (high hang; above the knee, below the knee); pause for 2 -seconds at each position; 50%x2; 60%x2; 70-75%x1 OTM x 5
B. Back Squat @33X1; 60%x2; 70%x2; 80%x1-2 for 6 total reps
C1. Chest-Supported Barbell Row x8x4 @50X1
C2. KB Front Racked Step-Up x 5/leg x 4 (12-16″ box)

EMOM x 18 (6 sets of each):
Minute 1 – 7-10 Chest-to-Bar Pull-ups
Minute 2 – 3-5 Strict Ring Dips + 3-5 Kipping Ring Dips
Minute 3 – 35 Double Unders



  1. A. Done
    B1. Done 5 reps
    B2. Done 10 reps

    Barbell warm up done

    Back squat: 190-225-255: 1-1-1-2-1

    Rows: 95#
    KB step up: 44#

    1: 10 kipping c2b-then 10 butterfly- then sets of 7 strict pronated chest to bar
    Ring dips 5&5
    DU done

    Back and shoulders were too hit for legit Che’s to bar butty boy style

    Liked by 1 person


  2. A. Done
    B1. Done 3 reps
    B2. Done 7 reps

    Barbell warm up done

    Back squat: 133, 153, 168

    Rows: 83#
    KB step up: 35# each hand

    1: 7 kipping c2b
    Ring dips 3& 3 attempts at kipping, this needs some work, ended up being 6 strict ones hahah
    DU done



  3. Gymnastics: done
    Barbell: primer done
    A. 63/73/88 – last 5 were challenging
    B. Worked up to around 70% and my back was hurting, so went back down to 60% for the final reps in sets of 2
    C1. 83/103
    C2. with 35# These were hard on my knees

    7C2Bs each round



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