Activation/ROM work
KB Windmill x 10/side
Bottom’s Up KB Press x 6-8/side x 2
Prone IYT’s x 10×2
Pigeon Pose Belly Breathing x 30 seconds/side
Gymnastics Work
A1. Kick-up to Freestanding HS Hold x 10-20 seconds (accumulated) x 3 sets
A2. Tight Kip Swings on Rings x 8-10 x 3 sets (hold something between the feet here)
Barbell
A. Snatch; build to today’s heavy single
Conditioning
“Grace”
30 Clean & Jerks for time @135/95
Rest 15-20 minutes
30 Muscle-Ups for Time
***
If you don’t have MUs, complete, for time:
30-20-10
Ring Dips
Kipping Pull-ups
Full Range Competition Training 
Adam, would you prefer we do 30 bar muscle ups for time if ring isn’t do-able, or the scale? Thanks!
LikeLike
30 Bar Muscle Ups is a good test, if you can get them done!
LikeLiked by 2 people
Awesome, I think I’ll give it a go. Thanks for the direction!!
LikeLike
Gymnastics: done
LikeLiked by 2 people
😒
LikeLike
Gymnastics: done
Barbell
A. 185 meh. Failed 195 twice
Grace: 2:45. I almost peed myself and spent some seconds trying to hold it. I’m just dropping in at this gym and it seemed like it could have been awkward.
MU: 6:00. I think this is a lot faster than the last time we did this. I opened with a set of 10 which felt great but then around number 20 I could only do singles.
LikeLiked by 4 people
Gymnastics: Done
Snatch: 165… matched my PR, extremely happy with this today!
Grace: 1:59 (7 second PR)
Arm death-trap: 17:17
LikeLiked by 3 people
arm death trap LOL …
LikeLike
After review of the tape, it was determined that I only completed 29 reps in Grace. 😦
LikeLike
A. 185 first time post nose Surgery so stoked. Near miss at 195.
B. 2:17 (:12 pr)
C. 4:00 bummed I didn’t go sub 4
LikeLiked by 4 people
Gymnastics: Done.
Snatch: 140 – Looking forward to getting back into some technique work.
Grace: 7:02 – A full 3+ minutes worse than my PR. A long road back. Ready.
MU: Ceiling is too low. Did dips and pull-ups. 11:44
LikeLiked by 4 people
A. 200# Power Snatch (still not squatting)
B. 1:29 PR
C. 4:24 PR
LikeLiked by 5 people
Gymnastics: Check. Been getting better at stopping myself before slamming into the wall on handstands. Slowing trying to wean myself away from the wall…
Snatch: 135#… super super happy with how these felt today! 140# fail.
Grace: 2:34 (remember doing this about 1.5ish years ago and did it in like 5 something)… CUT MY TIME IN HALF! I’m a proud camper. 🙂
RD/PU Struggle Bus: 23 something haha
LikeLiked by 1 person
Gymnastics: done
Snatch: 140# – was happy to match my max today. The bar felt heavy.
Grace: 2:07 PR
30 bar MU: 6:27 – I was really happy with this. Broke it up into sets of 5 and 4s for the most part.
LikeLiked by 4 people
Gymnastics: done
A.175
B. 2:35 (:21 PR)
C. 23:58 it was fast I promise
LikeLiked by 1 person
Activation/ROM work: done
Gymnastics Work
A1. Got sets of 5-6 seconds with some tips from Cooper
A2. Done the following day.
Barbell
A. Not pretty. Built to 118.
“Grace”:
3:15. No idea how this compares…
30 Muscle-Ups for Time – did bar MUs in 17 & 1/2 min. First 20 were done in 10 min and majorly struggled from there. Not my best day on the bar.
LikeLiked by 1 person