July 12th, 2017

Activation/ROM work
A1. Bottom of Pistol Hold off Box x 20-30 seconds/side x 2 sets (keep the toes on the other leg pointed, and slow and controlled lifts and lowering here)
A2. Prone Weighted PVC Pass Throughs x 6-8 reps x 3 sets

Gymnastics
A1. Belly to Wall HS Shoulder Taps x 10-20 reps x 3 sets
A2. Legless Rope Climb x 1-2 reps x 3 sets (skill-based, not speed; work on coming back down smoothly)
B1. Defecit Strict HSPUs x 2-3 reps x 3 sets
B2. Butterfly kip swings x10-12 reps x 3 sets **slight break in elbows on each rep – feet together with legs as straight as possible
B3. Seated pike hold x10 seconds + seated straddle hold x10 seconds x 3 sets **reach as far forward as you can

Strength
A. Bottoms Up Front Squat; build to a tough single
B. OH yoke walk; 80% of your 50-ft max x 100ft x 3 sets

Conditioning
15 minute amrap:
2 Strict Chest-to-Bar Pull-ups (scale is strict chin-over-bar)
2 Sandbag Squats 150/100)
20 ft HS Walk
4 Strict Chest-to-Bar Pull-ups
4 Sandbag Squats 
40ft HS Walk
6 Strict Chest-to-Bar Pull-ups
6 Sandbag Squats 
60ft HS Walk

*This doesn’t keep going up; once you complete the round of 6/6/60, start back at the beginning

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4 Comments

  1. Gymnastics: done. Deficit @9″

    A) 235x1x8 OTM
    *all those resets with Josh are helping keep my hips in place
    B) 250

    Metcon:
    3 rds+2s+4s+6 CTB+50ft
    *did squats

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  2. A. Done
    B. Done at 4″x3, 6″x3, 8″x2

    Strength:
    FS: 235 (felt so heavy today)
    Yoke: 225 all UB so that’s good

    Metcon:
    Did cleans with the bag

    3 full rounds of 2-4-6 + 2-2-20+3 c2b

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  3. Gymnastics: done
    A. 225, failed 245 twice. Felt so heavy
    B. Skipped because of space restrictions
    Conditioning: 2rds +2-2….+6-6-10ft. Haven’t worked out in like 3 weeks so my goal was to just keep moving. It was sufficiently difficult.

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  4. Activation/ROM work
    A1. Done, needed to put a 2.5 weight under my heel on my right leg, need to work on that mobility
    A2. Done

    Gymnastics
    A1. Done
    A2. Done lying on the ground and done as rope pulls up and back down, did 3x for every rope climb rep supposed to be done to build the strength. Also practiced some legless climbs for technique practice
    B1. Did seated presses at 30# per hand
    B2. done, feeling a little better on this, just need a little more strength here to feel confident
    B3. SO. HARD. but did them.

    Strength
    A. Built up to 143#,
    B. had to skip because of classes

    Conditioning
    Did monday’s conditioning, will post time there – but worked with Alanna on my handstand technique a bit, she gave me some good pointers, I’ll keep practicing!

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