June 5th, 2017

**We will taper down over the next couple of days, in order to attack the Granite Games Qualifier workout(s) on Friday. If you are interested in signing up, do so tonight, as the price goes up at midnight!
http://thegranitegames.com/qualifier-registration/

Gymnastics (courtesy of CFM)
A. Jefferson curls x2 x5 slow and controlled
B. EMOM x6
1 – Strict false grip ring pull ups x 3-5 reps hold 3 seconds at chest
2 – Crab slider walk x10m **head first, straight body, arms locked out
C. EMOM x6 minutes
1 – Ring rows x15 reps
2 – Reverse Hypers off GHD x 10-15 reps
D. Half kneeling Strict DB press x12 reps per arm x 2 sets

Barbell
*Use A&B as technique primers for Part C.
A. Tall Snatch x3x3
B. Muscle Snatch x3x3
C. Snatch with no foot movement + Snatch + Overhead Squat – 70% x 1+1+1 x 2 sets, 75% x 1+1+1 x 3 sets
E. Back Squat; (80%x1; 85%x1; 90%x1) x 3 waves

Conditioning
21-18-15-12-9-6-3
Chest-to-Bar Pull-ups
7-6-5-4-3-2-1
Box Jumps @40/30″ (step or climb down)

Rest 30 seconds after each set; Focus is on smooth rhythm on the CTBs. If you can’t go unbroken at these numbers, start with your biggest unbroken set, and work down from there.

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6 Comments

  1. A. Done
    B. Done
    C. Done
    D. 155/166
    E. 315/335/345
    F. Not sure what the time was – in the late 7s? All C2B UB.

    Weights all felt SUPER heavy. Was nice to go UB on C2B, Bfly felt waaaaay better today.

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  2. A. Done
    B. Done (3-4)
    C. 10 and 12 reps
    D. 145-155
    E. 260-275-295 (felt heavy today)
    F. C2Bs got hard fast (21-18-15-9-9-6-3) Lost butterfly last few of each set

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  3. A. Done
    B. Done
    C. Done
    D. 130, 140 – felt good
    E. 265, 280, 300
    F. 7:40. First set unbroken, and then they fell apart. Lost my kip, couldn’t pull, etc.

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  4. Gymnastics: done
    DB press with 35#

    Barbell
    *Use A&B as technique primers for Part C.
    A. 53/63 – very challenging
    B. 63/73/83
    C. 83/90 – last set was the best
    E. Brought this down to 70/75/80 for my ailing back, was still super challenging at 173/183/193

    Conditioning:
    14:08
    Modified to a 28in box jump. Tried a 30in in the round of 2 and nearly broke my hand.
    Started in sets of 7/5/5 and then went down to singles and doubles each round. They didn’t feel awful, but it took awhile.

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  5. Gymnastics (courtesy of CFM)
    A. Done
    B. Done
    C. Done
    D. Done, 25#

    Barbell
    *Use A&B as technique primers for Part C.
    A. 53#
    B. 63#
    C. 73, 83, then one at 88%
    E. 173, 183, 193

    Conditioning
    14:02, largest set of C2B was 5 – they actually felt decent today

    Liked by 1 person

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