July 8th, 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 Work
A1. Wall Facing Strict HSPU x 2-4 reps @30X3 x 3 sets **3 second lowering and 3-second hold at top
A2. False Grip Ring Row x 4-6 reps @31X3 x 3 sets

B. Dead Hang to Inverted on Rings x 3-5 x reps x 3 sets (straight arms — scale to tuck if needed)

A. Clean Pull + Hang Clean from pause below the knee + Front Squat + Clean; 50%x2; 60%x2; 70%x1x3 sets
B. Deadlift; 50%x5; 60%x5; 70%x5

7 minute amrap @80-85%:
7 Toes to Bar
7 Box Jumps (24/20″ — step down)
7 Cal Row

Rest 3 minutes

3 rounds @80-85%:
21/15 Calorie Assault BIke
60 Second FLR on Rings



  1. A1. 4×3
    A2. 6×3
    B. 5×3

    DL: 205/245/285 all double Over hand no hook

    7+1 all UB (was able to converse after this so 85%
    7:29 all UB (bike was repeatable, but the FL rest is what made this hard. )

    Liked by 1 person


  2. A1. Did them off a box because I can’t figure these out and I still struggled like hell
    A2. Done
    B. Yeah no….

    A. 100/120/140
    B. 135/165/195

    Part 1: 5+2
    Part 2: done, but not sure how long it took me

    Liked by 1 person


  3. Activation: Done

    Gymnastics: Done except for inversions.

    A. 105/125/145
    B. 185/225/255

    4 Rounds. Subbed 100m run for Cals

    Liked by 1 person


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