June 12th, 2017

Activation Work
Half-Kneeling Banded Face Pulls x 8/side x 2
Single Leg KB Deadlift x 6/side x 2
Banded Lateral Walk x 10/side x 2

Barbell
A. Snatch Balance; 50%x1; 60%x1; 70%x1; 80%x1; 90%x1; all OT90 seconds
B. Snatch + OHS; 70%x2+2; 75%x2+2; 80%x2+2
C. Front Squat; 50%x2; 60%x2; 70%x2; 80%x2; all OT90 seconds 

Conditioning
2017 Granite Games Qualifier Workout: Week 1
12 minute AMRAP
10 hang squat clean (135/95lbs)
10 alt. front rack reverse lunges (135/95lbs)
20 chest-to-bar pull-ups

Accessory/Gymnastics work (optional)
EMOM x6
1 – Lean Away Ring Pull-ups x 3-5 @3-second lowering
2 – Crab slider walk x10m **head first, straight body, arms locked out
EMOM x6 minutes
1 – Barbell Rows off GHD (sorenson position) x 10-15 reps
2 – V-Ups x 10-15 reps

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4 Comments

  1. Feeing pretty damn beat after training with Kari yesterday.

    Activation work done.

    Barbell:
    SB: 100-120-140-160-180
    Snatch+OHS: 140-150-160
    FS: 135-175 then done. Legs are smoked.

    Metcon: was finishing round of 4 with about 2:30 left when I ripped pretty bad. Called it there. Workout felt pretty good until round 3, my legs blew up from yesterday. Called it and yelled at jake to get 6+ which he did.

    Happy to sweat and shake like a mofo in this damn heat.

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  2. Activation work: done

    Good to get my hands on a BB today, went light:
    A. 95-105-115-125-135
    B. 95-115-135-155
    C. Skipped

    Conditioning:
    4+16 (176 reps)
    Fun workout

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  3. Today was not my day. Came in feeling tired and my wrist was inflamed from painting all weekend.
    Activation: done
    A. 95-165
    B. 130-150
    C. 175-240
    Metcon: 3 rounds. This was the worst. My hand ripped in the second round and my legs were smoked. Switched to ring rows.

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  4. Laying at the beach all day and getting a bit of a burn did not help my workout (although it was quite enjoyable).

    Activation Work: done
    Half-Kneeling Banded Face Pulls x 8/side x 2
    Single Leg KB Deadlift x 6/side x 2
    Banded Lateral Walk x 10/side x 2

    Barbell
    A. 63/73/83/95/108
    B. 83/90/96. Felt pretty good
    C. 103/123/138/143/163 – some back pain, trying to manage it

    Conditioning:
    2 rds + 10 lunges. I was a bit lightheaded during parts of this, and did not push very hard (see beach/sunburn issues).

    Accessory/Gymnastics work: done
    Did sorenson holds for 45 seconds instead of rows to help my hammys.

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