July 10th, 2018

**New cycle starts today**

Crossover Symmetry
TGU x 5/side
Crawl Sequence (bear, reverse bear, crab walk, spiderman)

Gymnastics/Core Work
A. Kip Swing x 3 + Kipping Ring Muscle Ups x 3 + Strict Dips x 3 (hold something between the feet for this); x 5 sets, rest as needed
**sub here can be:
Kip Swings x 5×3
Partner Assisted Strict Ring MU x 6-8 total reps and slow lower
B. Strict HSPUs x 5-7 reps x 4 sets (work a bigger tripod here)
C. L-Sit x 10.10.10 x 3 sets

Barbell
A. Overhead Squat; 60%x3; 70%x3; 80%x3x2 (% based off of Snatch)
B. Hang Snatch (from knee); 50%x3; 60%x3; 70%x3x2; 75%x3x2
C. Front Squat; 70%x2; 80%x2; 85%x2x2

Conditioning
5-8 Chest-to-bar Pull-ups
5 Dual KB Snatches @24/16 kg
10/7 Cal Assault Bike @ 90%
Rest walk 60 seconds
x 8 sets

Optional Additional Conditioning Session (at least 3-4 hours before or after)
200 Meter Run
Rest 1 minute
x 15 rounds

**goal is same pace for all

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10 Comments

  1. Gymnastics
    A. 3+3+3
    First 2 rounds, I was able to string them together. Last 3 rounds, I was losing my false grip going into the 3rd muscle up, so I had to come down and reset my grip. I tried to hold a shirt in my feet and dropped it every time. I’m struggling to stop flailing my legs around going into the MUs.
    B. Sets of 5. I’m used to having my hands wide. Going into more of a tripod position made this really tough.
    C. Skipped – Forgot about this

    A. 93/103/123×2
    B. 73/93/103×2/113×2
    C. 153/168/178×2

    Conditioning
    1:10
    1:11
    1:12
    1:06
    1:09
    1:08
    1:11
    1:10

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  2. A. 3+3+3 x5 UB
    B. 7×4 UB (super setted the rings with these)
    C. Done

    Barbell:
    HPS cause of knee: 95/115/135/140

    Conditioning:
    1:05/1:07/1:11/1:12/1:12/1:14/1:12/1:08 total roughly 16:23 (hands were so close to ripping the whole time, it felt awful)

    Runs 30 mins later-
    :58/:55/:56/:56/:54 (realized I was too slow)/:51/:50/:50/:50/:48/:50/:48/:49/:49/:48 this was more sustainable and realistic

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  3. Gymnastics:
    Done.

    Barbell:
    A. 95/100/115
    B. 85/95/100/110
    C. 195/220/235

    Conditioning:
    5 CTB, KB Snatch @ 16 – 5L + 5R, 100m Run
    All rounds approx. 1:30

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  4. Gymnastics
    A: Kip swings x5 + weighted ring thing muscle ups x6 (15/20/25) + strict dips x 3 x3
    B: ✅
    C: ✅

    Barbell
    A: 75/90/100
    B: 60/75/85/95
    C: 145/165/175

    Conditioning
    1:06/1:18/1:02/1:00/1:00/1:02/:59/1:02
    5c2b, 35# KBs for first two rounds then switched to 26#

    Running
    1:05/1:00/1:06/1:03/1:06/1:11/1:14/1:15/1:16/1:16/1:18/1:14/1:11/1:08/1:05

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  5. Gymnastics
    A. Done
    B. Done
    C. Done
    Barbell
    A. 125/145/165
    B. 100/125/145/155
    C. 210/240/255
    Conditioning
    1:26
    1:38
    1:48
    2:21
    (Scaled to 5 PU and 20kg here because they were starting to look like clean and jerks and my hands were feeling tore up)
    1:41
    1:17
    1:21
    1:16

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  6. Gymnastics
    A. 3+3+3. Med ball 10#/14#/20#/20#/14#
    B. 7s
    C. Done

    Barbell
    A. 135/155/185
    B. 115/135/155/160
    C. 205/235/245

    Conditioning
    1:05/1:08/1:09/1:11/1:12/1:09/1:11/1:08

    Liked by 1 person

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