June 9th, 2017

**We will be completing the Granite Games Qualifier Workout (Week 1) on Monday

Optional AM Session
5 rounds @easy pace:
20/15 Cal Row
15-20 Second Hanging L-Sit Hold
20/15 Cal Bike
15-20 Perfect Arch Rocks
20/15 Cal Ski
8-10 Side Plank Reach-Throughs (each side)

PM
Activation work
Lateral Band Walks x 10/side x 2
Prone I’s Y’s T’s x 10 each x 2

Barbell
A. Snatch Pull + Snatch; every 2 minutes x 8 sets, building to today’s heavy single
B. Front Squat + Jerk Dip + Jerk ; every 2:30 x 8 sets; build to today’s heavy single

Conditioning
12 minute amrap:
8 Single Arm OH KB Walking Lunge Steps (32/24kg) –Right Arm
8 Burpees
8 Single Arm OH KB Walking Lunge Steps (32/24kg) — Left Arm
4/3 Ring Muscle Ups

Assistance Work
Bar Rows – accumulate 40 reps

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5 Comments

  1. No AM session unfortunately. ‘

    PM:
    A. 165 (under 175, just got wonky but caught it) jumped to 185 and no dice
    B. 225

    Metcon:
    5 rds +8+8+1 MU (I was on track for 6 rds wish I had gotten it! Next time)

    Did 40 rows with empty 45# barbell

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  2. Skipped barbell due to some lower back pain.

    Conditioning
    5 Rounds- left side Lunges were much weaker than right side.
    UB on MU
    Fun one!

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  3. A. 115-210
    B. 205-290, 300x
    C. 5+8+8 — definitely felt a difference in arms here, but overall happy with how the lunges felt. Muscle ups felt particularly shitty, just tight in my pecs. Fun, challenging piece!

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  4. Activation work: done

    Barbell
    A. Built to 113. It wasn’t technique perfect compared to 108.
    B. Front squatting hurts. Built to 150.

    Conditioning:
    4 rds
    Did 1/2 MU attempts (was getting pretty close) and 1/2 bar MUs

    Assistance Work: done with 85# in sets of 10.

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