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

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

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



  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



  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



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