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
Sidelying External Rotations x 10/side x 2
Gymnastics
LEVEL 1 — same as last week — be better!
A. Jefferson curls x3x3 — slow and controlled
B. EMOM x 6:
Odd — Strict False Grip Ring Pull-ups x 3-5 reps
Even — Strict Ring Dips x 3-5 reps (FULL ROM)
C. EMOM x 6:
Odd — Rope Climbs x 1-2
Even — Hollow Hold x 10.10.10
LEVEL 2 — same as last week — be better!
A. Jefferson curls x3x3 — slow and controlled
B. EMOM x 6:
1 Strict MU + 3 Kipping MU + 5 Kipping Dips
C. EMOM x 6:
Odd — Legless Rope Climbs x 1-2 reps
Even — Hollow Hold x 10.10.10
Barbell
Technique Primer: Muscle Snatch + Drop Snatch + OHS w/3-second pause; (3+3+3) x 3
A. Snatch Pull + Hang Snatch from Below the Knee + OHS; OT2minutes x 8 sets; ascending, working from 65-85% here
B1. Front Squat; 80-85% x 2-3 reps; rest 20 seconds x 4 (warmup to this should be 50%x2; 60%x2; 70%x2)
B2. Kipping CTB Pull-ups x 8-15 reps (work on smooth rhythm here under some fatigue); rest 3 minutes x 4
C1. Dual KB Front Racked Step Up x 6/leg x 3
C2. Supinated Dual KB Row x 8-10 x 3
Conditioning
15/12 Calorie Ski
12/9 Strict HSPUs
9 Dumbbell Hang Squat Cleans @50/35lb each hand
Rest 90 seconds
x 5 rounds
Full Range Competition Training 
My shoulder and knee are bothering me a lot lately. Knee especially, feel like JC and it’s a total loss. It must suck to be him.
Level 2, did 3 minutes of the EMOM and it felt smoother than last week but shoulder stared to hurt.
Second piece did 1 LRC and 10.10.10.
Snatches did the primer 45-65-65
Then did 4 sets at 135 before knee was hurting to walk on.
Then did class Metcon. 6+6.
I sweat a lot though and I’m in Miami so it could be worse. Walking back to hotel with my shirt off and I’m sweating.
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Activation Work: Done
Gymnastics LEVEL 1: Done. Subbed strict hanging knee raises for rope climbs.
Barbell
Technique Primer: 45-65-75
A. 75-95-100-115-125(x)-125-130-135(failed miserably)
B1. 185-205-225-235(2)
C1. 24/16kg (should probably get some matching sets of DBs or KBs)
C2. 24/16kg
Conditioning
2:30/2:20/2:22/2:32/2:42
300m(ish) Run
12 Strict HSPU except 9 in last round
95# Barbell Hang Cleans because no dumbbells.
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Level 2 Gymnastics
Did except RC + Hollow Hold – laying off my right bicep lately, been tight.
Barbell
Modified due to my knee – all Power
Conditioning
1:35, 1:50, 2:15, 2:30, 3:00
Those HSPU got ugly! (Not as ugly as Coop though…could’ve been worse)
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Gymnastics (level 1)
A. 45#
B. Pull-ups: 3/3/3
dips: 5/4/5
C. 2 rope climbs each set
Barbell
A. 110/115/120/125/125/130/135/140 (which may have been a hang snatch PR?) did them OTM by accident
B1. 175
B2. Sets of 8
C1. 35# each
C2. 35# each hand (neutral grip by accident… apparently my brain doesn’t operate past 6pm)
Conditioning:
2:23/2:28/2:11/2:05/1:48
Did 7 SHSPU, and only as low as I could go, not touching the ground.
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Gymnastics
A. 23kg KB Jefferson curls
B. False grip ring pull ups 3 reps + Strict ring dips 5 reps
C. 2 rope climbs + hollow hold (felt so much better than last week!)
Barbell
Tech primer 55/65/70
A. 85/85/90/95/95/100/105/105 (no misses!)
B. F Squat 155 + 10-12 CTB (worked on butterfly, body forgot how to kip…)
C. 16kg step up + 12kg kb row
Conditioning
2:22/2:38/3:00/2:55/2:57
Yays: no miss in snatches! Felt more confident about movements as weights went up.
Nays: conditioning kicked my butt more than I expected. Started losing grip with the DB. I hope this is not in the open…
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Gymnastics (level 1)
A. 35#
B. Pull-ups: 3/3/3
dips: 3/4/5
C. 2 rope climbs each set
Barbell
A. 73/78/83/88 (missed twice)/88/88/93/93 these weren’t so hot today
B1. 148
B2. I was being a baby because my hands hurt soooo bad so I did strict C2B with a band x 8
C1. 35# each
C2. 12kg each hand (neutral grip by accident… apparently my brain doesn’t operate past 6pm)
Conditioning:
2:18/2:12/2:14/2:13/2:22
Did 9 kipping hspus instead of strict
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I also did supinated grip for the C2 part – #copyandpasteprobs
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Activation Work done
Gymnastics L1
A. with 26# KB
B. 3 pull ups/5 dips. Hard to keep false hold on pull ups
C. 2 climbs. This was tiring.
Barbell
Technique Primer done
A. 78-93#
B. 143 (reduced % to 70%, back was a bit troublesome from the sunday snatches) & 12 pull ups (6+6)
C. 8, 12, 16 kg KB. Was pretty excited that i could do the step ups without pain in my hip flexer, first time in awhile. the rows were awkward.
Conditioning:
2:28/2:30/2:26/2:27/2:58. Skiing was hard. Modified cleans to power. Went unbroken on HSPUs till last round, then had to split. Left arm was bothering me.
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Gymnastics – L1-ish
A. 55#
B. ODD: 1 strict MU + 4 false grip pullups
EVEN: 5 Dips
C. 1 legless + 1 w/legs
Barbell
A. 85# – 90# – 95# – 100# – 105# – 110# – 115# – 120# – no misses!
B1. 180#
B2. 12 – 15 – 12 – 12reps
Kept losing my swing at 12 – the round of 15 I also lost my swing, but just sort of did singles. it was ugly.
C1. 16kg
C2. 16kg
Conditioning
I should have scaled. the sHSPU took me a thousand years. Did 9 each round.
3:28 – 3:52 – 5:00 – 5:00 – 5:40
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