May 15th, 2017

**Backing off this week

AM (Optional)
42 minutes @ easy pace (MAP 10/Z1)
1 minute bike
1 minute ski
1 minute plank on hands
1 minute jump rope (single skips)
1 minute bear crawl
1 minute run
x 7 sets

PM
Gymnastics (courtesy of CFM)
A. Jefferson curls 3Γ—3
B EMOM x6
even – strict ring muscle ups x1-3 reps or strict ring pull-ups (pull as high as possible) x max reps (-1)
odd – 10m slow seal walk
C. EMOM x6
even – 1-2 legless rope climbs (or using legs)
odd – weighted Sorensen hold x 30 seconds

Barbell
A. Tall Snatch x4x4
B. Power Clean + Front Squat + Split Jerk (hold for 3 seconds in split before recovering) ; 50%x2; 60%x2x2; 70%x2x2
C. Back Squat; 65%x8 reps on the 2:30 x 3 sets

Assistance work
Single Arm High Pull x 30/side @1/3 BW (accumulated)
SIngle Arm Farmer’s Carry x 300 meters/side (accumulated)

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7 Comments

  1. AM session done

    PM session-
    A. Done with empty bar
    B. EMOM done with 3SMU a time and seal walks at :30 each
    C. Done with 25-35×2 on hold and 2 Legless each time
    Barbell-
    A. 65# across
    B. 135-155-185
    C. 210

    Accessory: 50 for 3 each hand then 40 for 27 each haha

    Farmers carry
    115 for 100M each hand then it was too heavy so we went 95# each hand for 200m.

    Liked by 2 people

    Reply

  2. A. Done with 36# kb
    B. EMOM done with 3pull ups on the rings
    C. done using legs and 25# plate
    Barbell-
    A. 53-63# across
    B. 83, 103, 113
    C. 143

    16# for the pulls, 70# for the farmers carriers.

    Liked by 1 person

    Reply

  3. A:36 kb
    B:8-10 ring pull ups
    C:Done with 25-35
    And 2 legless rope climbs every time
    Barbell
    A:45-65
    B:115/135/155
    C:210
    Accessory work
    40# for the pulls
    Farmers carry
    115 for 100M each hand then it was too heavy so we went 95# each hand for 200m.

    Liked by 2 people

    Reply

  4. Gymm.
    A. 53/kb
    B. Ring pull-ups x4
    C. 70# and 2 rope climbs

    BB.
    A. 45,45,65,65,65
    *Really worked on not throwing the bar behind me.
    B. 160-170-200
    *Felt really good.
    C. 280
    *Kept good speed

    Accessory: 30x10x3 & 95 on carry

    Like

    Reply

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