July 3rd, 2017

Activation Work
Quadruped IYT’s x 10 each movement x 2
Single Leg Hip Thrust x 10/side x 2
Banded Lateral Walk x 10/side

Gymnastics work (adapted from/courtesy of CFM)
A1. Jefferson Curl x 3 x 2 (slow w/pause at bottom)
A2. Seal Pose x 30 seconds x 2
B. Strict Muscle Ups; 3.2.1 x 2 sets (rest as little as possible between clusters; rest as needed between sets)
**if you don’t have these, do weighted Ring thing MUs x5x4
C. Pronated Grip Chin-Over-Bar Hold – accumulate 1 minute
D1. Hollow Rocks x 20 x 2
D2. Arch Rocks x 20 x 2

Barbell
A. Snatch Pull from Blocks + Snatch from Blocks; 50%x1+1;60%x1+1;70%x1+1×3; 75%x1+1×3
B1. Back Squat @40X1; 80%x1-2 reps; rest 10 seconds, into..
B2. Back Squat @30X1; 70%x2-3 reps; rest 10 seconds, into…
B3. Back Squat @20X0; 60% x max reps (-1); Rest 3 minutes
x 3 sets of B1-B3

Conditioning
5-10 Bar Muscle Ups
20 C&J @95/65
30/20 Calorie Assault Bike
Rest 2x work time
x 3 sets

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5 Comments

  1. This workout was fucked up and it hurt so bad. Also was so great.

    Activation done.
    Gymnastics done.
    C. 30-20-10 seconds

    Barbell:
    100-120-140-150

    BS:
    255-225-190
    10/11/12
    This was wild.

    Metcon:
    3:54-3:56-3:59 thought I’d puke so bad. Having hard time typing.

    Went UB on BMU x10x3
    Cj: 10-6-4/10-6-4/14-6
    Cals: mostly 350-419 but last round was 306-409

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  2. Gymnastics done – 30/30 hold.
    Barbell: 110-165
    315. 275. 235. – 9/11/12. This was fucked.

    Conditioning:
    4:30/4:17/4:10. – these were TOUGH. Legs were shot going into this. Glad to have done this with the boys.

    Gotta get my food + hydration act together. Came into this without proper intake and GOT SERVED. Really feeling this as the weather gets warmer. Looking forward to tomorrow!

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    1. Gymnastics: 2.1 on strict muscle. Slowly improving. Happy with the progress!
      30-15-15

      BB:

      A) 170, 185
      *weak from this position but today 185 was feeling solid.

      B) Damn, 345-305-265 (10,11,10)

      Conditioning:

      3:35-3:27-3:03
      UB on first and second set of MU. 8,7,5 on first two sets of clean and jerks. Unbroken clean and jerks on last set. Working on this bitch ass grip I’ve got.

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  3. Damn good day in the DEN!
    Activation: done
    Gymnastics: done
    C1. 30-20-10 seconds

    Snatch off Blocks: 105-125-145-155
    BS: 270-235-200 (7/10/8)

    Conditioning:
    3:34/3:30/4:01 (Committed to going UB on C/J which wrecked me on the bike – but was glad to push through)
    6/4 BarMU on all Rounds

    Liked by 1 person

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