June 22nd, 2018

Warmup
10 Banded Face Pulls
10 Scap Push-ups
10 Scap Pull-ups
x 2 rounds
+
Dual KB Jefferson Curl x 4 reps x 3 sets @5351
+
EMOM x 9:
Min 1: 12/9 Cal Ski
Min 2: 7-10 tight body kip swings + 7-10 air squats
Min 3: 6-8 Alternating Dumbbell Snatches @increasing weights
+
5 minutes of Chest-to-Bar / BMU Practice (low volume here)

Then…

12 Cal Row
8 Alternating Dumbbell Snatches
Rest 30 seconds
x 3 sets @increasing effort

Rest 5 minutes, then…

“Granite Games Online Qualifier Workout #3”
12MIN TIME CAP
3 Rounds for time
12 Chest to Bar Pull-ups
12 Alt. Dumbbell Snatches (50lb/35lb)

Tie Break Time Recorded, Immediately followed by…

3 Rounds for time
12 Bar Muscle Ups
12 Alt. Dumbbell Snatches (50lb/35lb)

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Rest 60 minutes, then..

Take 10-15 minutes to build to a decently heavy double or triple Squat Clean

Then…

“Granite Games Online Qualifier Workout 4”
8MIN TIME CAP
3-6-9-12-9-6-3
Hang Squat Clean (135lb/95lb)
Bar Facing Burpee

Men use 135-lb. barbell
Women use 95-lb. barbell

Additional Work (if you are only doing Workout #3)
A. Snatch Pull + Snatch; 60%x2; 70%x2x2; 75%x2x2
B. Back Squat; 60%x3; 70%x3; 75%x3; 80%x3; 85%x3
C1. Weighted Hollow Hold x 10.10.10 seconds x 2
C2. Weighted Arch Hold x 10.10.10 seconds x 2

Advertisements

8 Comments

  1. Workout 3:
    Did the first 3 rounds in 5:26, no mups for me..

    Workout 4:
    Got capped.. did 2 hang squat cleans in the last round of 6, or 82 total reps. Burpees were super slow..

    Liked by 1 person

    Reply

  2. Event 3
    8:03. Tie break time 2:16. I came out HOT and tried to hang on. Terrible decision, bar MU got rough

    Doing event 4 tomorrow or Sunday. Strategy is to go out hot and try to hang on. Going to be a terrible decision again

    Liked by 1 person

    Reply

  3. Event 3
    Timecapped. I ripped my hands pretty badly and it threw me way off.
    Got through the CTB rounds, and 2 of the BMU rounds, plus 2 BMU in the final round. Christa, I’ll have to get my tiebreak time from your video! I can’t remember.

    Worked up to a clean double at 175#

    Event 4
    6:59
    Not super happy with how this went. My legs are still suffering from the running day and I couldn’t figure out how to push past it and get intense about this workout.

    Squats: 175/185/195/205

    Liked by 1 person

    Reply

  4. Event 3
    10 MU into the last round. Tie break time: 3:30. The muscle ups got rough, which I can usually cycle pretty fast and I tore just before finishing. I Really underestimated/paced poorly on this one.
    Snatch: 125/145/155 – snatching after the workout felt a little crazy.
    Squat: 200/235/250/270/285 squats were fine.

    Liked by 1 person

    Reply

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s