July 10th, 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 5 x 2 (slow w/pause at bottom)
A2. Seal Pose x 30 seconds x 2
B. Strict Muscle Ups; 3.2.1 x 3 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 90 seconds
D1. Hollow Rocks x 20 x 2
D2. Arch Rocks x 20 x 2

A. Snatch Pull from Blocks + Snatch from Blocks; 760%x1+1; 70%x1+1; 75%x1+1; 80%x1+1 x 3 sets
B1. Back Squat @40X1; 85%x1-2 reps; rest 10 seconds, into..
B2. Back Squat @30X1; 75%x2-3 reps; rest 10 seconds, into…
B3. Back Squat @20X0; 65% x max reps (-1); Rest 3 minutes
x 3 sets of B1-B3

15 Power Snatches @115/75
30/21 Cal Assault Bike
40/30 Pull-ups
Rest 5 minutes
x 2 sets; very high effort both times through



  1. Yoga class done with my dad and step mom at 7am, great start to day.

    A. Done. First 3.2.1 was under a minute. Second was 1:05, third took longer I got distracted.
    B. Done: 30-20-20-20
    C. Done

    Snatch: 120-140-160×3 (no misses in mettys, happy)
    BS: also in mettys, brutal today:

    Metcon: 4:31/5:04
    Snatch: 10-5/8-4-3
    Cals: mostly 341-412
    Pull ups: 15-10(smoked my nose)-10-5

    Grip went to shit on this brand new powder RIG, but happy to train on one for the practice.

    Liked by 1 person


  2. Gymnastics: done
    Barbell: 155-65-75
    BS: 330/290/250 x10/11/10
    Conditioning: 5:01/5:54 – these were though. Squats sapped my leg drive. Used too much arms on snatches and bike. Pull ups broken into too many sets. ANother tough Monday!

    Liked by 1 person


  3. Gymnastics:
    A: done
    B: Done on ring thing with 35#
    C: done 20 seconds, 15 seconds, 15 seconds, the rest were sets of 10 seconds
    D done

    Barbell: 73, 83, 93 – these felt good for the first time in a while!
    BS: 183, 163, 133 x4,4,4 – these were tough today, my quads were smoked from the weekend tournament.
    Conditioning: wasn’t able to complete this in the time I had today – I’ll make this up later in the week because it looks like a good one.

    Liked by 1 person


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