June 26th, 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

Gymnastics work (adapted from/courtesy of CFM)
A. Kipping Chest-to-Bar Pull-ups; 5×5 w/short rest between sets; form focus here over time
B1. True Back Extension on GHD x 5-7 reps w/3 second hold at top
B2. Seal Walk x 50 ft
C. EMOM x6 minutes
1 – Supinated Grip Chin-Over Bar Hold x Max Hold
2 – Banded Push-ups x 5 reps @51X1 tempo

Barbell
A. Snatch Balance; Heavy single
B. Back Squat; 50%x2; 60%x2 70%x2; 80%x2; 80-85%x2

Conditioning
2017 Granite Games Qualifier #5
For time:
60 Calorie Row
80 Wall Ball Shots (20/14 lb)
100 Double Unders

40 Calorie Row
60 Wall Ball Shots
80 Double Unders

20 Calorie Row
40 Wall Ball Shots
60 Double Unders

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2 Comments

  1. Gymnastics done, its funny how kipping doesn’t feel as good anymore. Def gotta do more of it! Happy to do these today.

    Back extensions: 7 reps
    Seal walk done

    Only did 1 set of those, didn’t say to do more but wasn’t sure if it was a typo maybe? Or it was activation work, sorry if I was supposed to do more!

    Holds: 25-33 seconds
    Push ups done with green band

    SB: 185 (hit this as a true snatch balance which I was happy with)

    BS: 160-190-225-255-275 (hit these weights without much struggle which I’m happy with but the hip shift was there which sucks..

    Metcon: 18:31
    Was tough! Kept above 1100 for cals/hour
    Wall balls: 35-20-15-10/ 30-20-10/ 25-15
    DU had a few trips here and there

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    Reply

  2. GG Qualifier first: 16:06

    Gymnastics: Done w/3 Ring MU b/c they a goat🐐

    Holds:25-30 sec
    Push-ups w/Red band

    SB: 205#
    Skipped BS today, quads on fiya

    Like

    Reply

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