June 5th, 2018

Optional AM Session
3 minute AB @80%
2 minute rest walk
x 5 rounds

**same pace for all intervals is the goal

Main Session
**warmup with
Dual KB Jefferson Curl x3x3 @5351 tempo
Side lying DB External Rotations x 10/side x 2
DB Upright Row x 10/side x 2
Powell Raise x 10/side x 2
Side lying banded clam shells x 20/side

A.OTM x 8 minutes (4 sets of each):
Odds: Strict Ring Muscle Ups x 2-3 reps w/3-second hold in support on each rep
OR Strict Ring Dips @2121 tempo x 3.2.1
Evens: Pistols off Box x 3-4 reps each side (sit in the bottom for a second on each one)
B. OTM x 6 (3 sets of each):
Odds: 10 V-Ups + 10 Second Hollow Hold + 10 Tuck Ups + 10 Second Tuck Hold
Evens: Weighted PVC Pass Throughs x 5-7 reps

A. Clean & Jerk; 60%x3+1; 65%x3+1; 70%x2+1; 75%x2+1×4 **can go up on last sets if feeling good, but don’t take it to a max
B. Clean Pull; 90%x3x2; 100%x3x2 (% based off Clean)
C. Front Squat; 60%x3; 70%; 80%x3x4

Three rounds for time of:
7 DB Hang Squat Snatches Left Arm @50/35 lb
5 Bar Muscle Ups
7 DB Hang Squat Snatches Right Arm
5 Bar Muscle Ups



  1. Gymnastics
    A. 3 SMU / 4 Pistols ea
    B. Done and 7 pass through with 2.5

    A. 155/175/185/205/215/225/235×2
    B. 240/265
    C. 185/205/235

    6:34. I’m sure if I had a judge I would get no repped a time or two for depth. Would really like to get better at these and SA OHS to where it wasn’t a question that I was below parallel

    Liked by 1 person


  2. Gymnastics

    A: 90/95/105/115 – did extra work; did jerks after every clean then an extra jerk at the end 😂
    B: 160/175
    C: 125/145/165

    Used 30# DB
    Pull ups instead of bar muscle ups. Don’t know why I can’t do them recently.

    Liked by 1 person


  3. Gymnastics
    Did 1.1.1 for the ring dips

    A. 120/130/140/150
    B. 180/200
    C. 125/145/165

    Did c2b instead of bmu and they didn’t go so well

    Liked by 1 person


  4. Gymnastics: Done (A video of me trying to do v-ups would go viral for sure.)
    A. 125/135/145/155/165/170/170
    B. 185/205
    C. 155/175/205

    Ran out of time for Conditioning.

    Liked by 1 person


  5. Gymnastics done: 3&4/side
    Done and 5#

    Barbell: 155/165/175/185
    Clean pulls: 245/265

    Metcon: 6:57
    Same as derek. The gym I’m at has wicket slippery bars which was scary af to hold on to. Did it all UB and survived.

    No FS to save knee

    Liked by 1 person


  6. Gymnastics: done 2 & 4/side
    Barbell: 155/165/185/190×2/205×2
    Clean pulls 230/255
    Cardio: 7:10 the snatches felt great, my bar mu’s not soo great. Couldn’t sting them together and chicken winged majority of all of them

    Liked by 1 person


  7. Gymnastics
    A) 2 muscle ups; right sided pistol off a 45# plate
    B) done and 2.5#

    Optional Assault Bike
    33 cals x 5 rounds

    7:27 modified – 25# DB hang muscle snatch, 5 strict chest to bar + 5 strict ring dips

    Liked by 1 person


  8. Gymnastics
    A. 2 strict ring MU and 4 pistols
    B. Skipped–I did the gymnastics last and ran out of time

    A. 118/128/138/148 – Didn’t go up. Feeling a little off this week.
    B 178/198
    C. 123/143/173 – Loaded the bar wrong. Was supposed to be 163.

    Went 5 – 5 – 5 – 4/1 – 3/2 – 3/2 on the BMU and UB on snatches. This was really tough for me. My BMU got a little crazy. The first one of every set was really weird, like I couldn’t remember how to kip and I was dragging myself up and over the bar. Once I was up there, I could drop down into the kip and it felt okay. Also, the DB snatch were TOUGH.

    Liked by 1 person


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