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
Full Range Competition Training 
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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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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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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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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