June 16th, 2017

Optional AM
90 second Assault Bike @75-80%
30 second easy spin
x 4-5
+
Rest 2 minutes
+
3-4 rounds @easy:
2 TGU each arm @70/55 lb
50ft Single Arm Front Rack KB Carry (each arm)
100ft Single Arm Farmer’s Carry (each arm)
+
Rest 2 minutes
+
90 second Assault Bike @75-80%
30 second easy spin
x 4-5

PM
Activation/ROM work
KB Windmill x 10/side
Bottom’s Up KB Press x 6-8/side x 2
Prone IYT’s x 10×2
Pigeon Pose Belly Breathing x 30 seconds/side

Barbell
A. Snatch; 70%x1; 75%x1; 80%x1; 85%x1; 90%x1; 80%x1
B. Clean & Jerk; 70%x1+1; 75%x1+1; 80%x1+1; 85%x1+1; 90%x1+1; 80%x1+1

Conditioning
2017 Granite Games Qualifier Workout #3
https://thegranitegames.com/workouts/2017-individual-qualifier-workouts/

Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (135/95lbs)
12 toes to bar
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (165/115lbs)
12 toes to bar
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (185/125lbs)
12 toes to bar

Stop at 16 min

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5 Comments

  1. A. 180-190-205-215-230-205
    B. 145-155-170-185-170

    GG #3: wrist acted up just enough that I had to drop the heavy OHS. Going to rest and retest on Monday.

    Matty crushed it though!👏

    Liked by 1 person

    Reply

  2. A. 190 (PR) Snatches felt good so went for a new PR. Caught 195 a few times, but couldn’t quite hold on.
    B. 165-210
    Ran out of time and didn’t do the metcon – Big Fredia isn’t going to watch herself.

    Liked by 3 people

    Reply

  3. Activation/ROM work: done

    Barbell
    A. 83/90/95/100/108/95 – felt ok
    B. 113/120/128/135/143/128 – only hit a power clean at 90%

    Conditioning: Was 20 seconds over in third 4-min increment. Should have not wasted time for a water break after the first 2 rounds…

    Liked by 1 person

    Reply

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