April 17th, 2018

A1. Plank Shoulder Taps x 5-7 /side (slow and controlled — hold for 1-second each rep) x 3 sets
A2. Relaxed Hang From Pull-up Bar x 30 seconds x 3
B. Ring Thing Muscle Ups x 10-15 reps — slow negative each time — break up as you need to
C. Seal Walk x 60ft x 3

A. Snatch Pull + Power Snatch from Pause @knee + OHS w/pause in bottom; Heavy Single in this complex
B. Dual KB Front Squat @3131; same weight as last week x Max Reps at tempo x 3 sets — rest as long as you need between sets
C. Bench Supported Prone Barbell Row @3020 x 8 x 3 — up from last week

Four or Five rounds, not for time, of:
2 Rope Climbs
3-4 Strict Dips
5-6 Strict Pull-ups
8 Alternating Pistols
10-12 Push-ups

**movement quality is the goal here — should be 15 minutes or less here



  1. Gymnastics: Done

    A. 113# – 123# turned into a squat snatch on my first attempt. Second attempt, bar didn’t even get over my head.
    B. 8/8/7 — The working sets these past two weeks have been max efforts for me, to be honest.
    C. 93/103/103

    14:00 – 5 Rounds
    2 Rope Climbs / 4 Dips / 6 Pull-Ups / 8 Pistols / 12 Push-Ups

    Liked by 2 people


  2. Knee was hurtin me today, so no barbell work.

    Gymnastics done.

    Did the Snatch complex to 115 and didn’t feel good.

    Did 5 rounds of the skill work. 2/4/6/8 pistols on a box to preserve knee/12.

    Liked by 1 person


  3. Gymnastics:
    A1.A2. Done
    B. Slow negatives on the rings
    C. No place to do these.

    A. 125
    B. 7.7.6 (Lopsided, 24kg and 16kg)
    C. 95.115.115(7)

    Conditioning: Done. 4 rounds. No rope climbs.

    Liked by 1 person


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