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
A. Strict Muscle Ups- Max Reps in 3 minutes
B1. Hollow Rocks- Max Reps in 60 seconds
B2. Arch Rocks – Max Reps in 60 seconds
Barbell
A. Snatch Pull from Blocks + Snatch from Blocks; Heavy single
B1. Back Squat @40X1; 90%x1 reps; rest 10 seconds, into..
B2. Back Squat @30X1; 80%x2 reps; rest 10 seconds, into…
B3. Back Squat @20X0; 70% x max reps (-1); Rest 3 minutes
x 3 sets of B1-B3
Conditioning
20/15 Cal Row
20/15 Chest-to-Bar Pull-ups
20 Wall Balls (30/20 lb)
Rest 3 minutes
x3
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A. 15 (2 every :20 for 5 sets. Then 5 singles)
B. 35
C. 45
Barbell: 175
BS weights: 290-265-225 for 10-8-8
Metcon:
Did 10 feet elevated ring rows: all rounds were like 2:15-2:30
UB on wB. Went about :50 on second and third row
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Gymnastics:
A. 13 8-2-2-1
B skipped
Barbell:
A. 165. Failed 175 twice
B. 275-245-215 (83%-74%-65%) 8-6-4. Couldn’t squat 90% at 40×1
Conditioning
3:00
3:45
5:00
Arms gave out after the first round and couldn’t get more than 3 ctb at a time after that.
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Activation Work: Done
Gymnastics work
A. Got really close to 1 – I’ll keep trying these at least once or twice a week, I think the weighted ring things are helping
B1. 37 (went for the whole minute)
B2. 49, had to take a quick break on these
Barbell
A. reached 98 today, not my best weight by far, but i felt a lot speedier under the bar, I feel less strong with this than I did last year, but I do feel that my form is miles better.
B1. 188
B2. 168
B3. 148
This felt so much better than last week
Conditioning
3:37/3:42/3:39
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for the squats the percentages were 82%, 74%, 65% – slowly building up to the 90%, 80%, 70% that’s prescribed.
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