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
Full Range Competition Training 
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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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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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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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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