June 23rd, 2017

Optional AM Conditioning
3-5 sets:
200 Meter Ski
25 Calorie Bike
300 Meter Row
Rest 2 minutes between sets

**keep all sets consistent; 80-85%

Main Session
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

A. Snatch; 70%x1; 75%x1; 80%x1; 85%x1; 90%x1 x 3 sets
B. Clean & Jerk; 70%x1+1; 75%x1+1; 80%x1+1; 85%x1+1; 90%x1+1 x 3 sets

2017 Granite Games Qualifier Workout #4
10 minute AMRAP
6 ring muscle-ups (scaled here is CTBs)
12 shoulder to overhead (155/105lbs)
15 burpee box jump overs (24/20in)

Assistance work
Single arm DB Row x 12-15 reps each arm @3111 x 2 sets
KB Bulgarian Split Squat x 8-10 reps each leg @3011 x 2 sets



  1. Activation/ROM work: done

    Barbell – both felt better than last week, though still challenging at 90%
    A. 83/90/95/103/108
    B. 113/120/128/135/143

    Conditioning: 3 rds with C2Bs. Really had to push harder than i wanted on that 3rd round.
    Finished with some hamstring work and stretching



  2. Fun day in the DEN!

    Metcon: 3+3 MU

    Snatch: 185×3 / 195×1
    C/J: only got to 225 bc shoulders were lit

    Aerobic work: 3 Rds



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