June 10th, 2018

Activation/ROM work
Single Arm Upright Row x 10/side x2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20/30 seconds/side x 2

Gymnastics
A. HS Walk; accumulate 100ft (advanced, 200ft)
B. EMOM x 12
1 — Strict Defecit HSPU x 1-2 + Kipping Defecit HSPU x 2-4
2 — Circular Scap Pull-ups x 4-5 each direction (slow and controlled here)
3 — Weighted Sorenson Hold x 15-20 seconds

Barbell
A1. Front Rack Barbell Step Up x 6 reps each leg x 3 sets
A2. Dual KB Bent Over Row x 8-10 reps @31X1 x 3 sets
A3. Seated Dumbbell Press x 10-12 reps @21X1 x 3 sets

Conditioning
Five sets, each for time, of:
300 Meter Row
15 Kipping HSPUs
9 Deadlifts @275/185
12 Box Jumps (step down)
6 Burpee Chest-to-Bar Pull-ups

Rest 4 minutes between sets, and complete each set in a different order. Scale the kipping HSPUs as needed to be completed in no more than 3 quick sets throughout.

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2 Comments

  1. A. Done in 25′ sections and while I was putting my equipment away. Did 200′.
    B. Done with 4″ defecit 2+4. And 20# on Sorenson.

    A1. 95# and 16″ box
    A2. 35# KB per hand and 12 reps
    A3. 30# DB per hand and 12 reps

    Metcon:
    Was hesistant to use 275 cause my back is tired AF but I did. Slow to get going but got better.
    4:09
    4:09
    4:02
    4:08
    3:53

    Early morning session!

    Like

    Reply

  2. Didn’t have much time so only did the strength and three rounds of the conditioning.
    A1. 16” 95/105/115
    A2. 35 10 reps
    A3. 30 12 reps
    Metcon
    Started off a little shaky on the DL but got better as I went on. Didn’t push too hard just got through it. Back feeling LIT
    5:09
    5:00 ish
    4:39

    Liked by 2 people

    Reply

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