June 18 - 24

Jun-19

Rest

Jun-20

A. Power Snatch - 10min to build to tough single - 240lbs, 5 lb pr

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Granite Games Workout

10min AMRAP

Hang Power Cleans @ 155#

BF Burpees 10 rds + 9 reps

Jun-21

Gymnastics Skill

Free HS Hold / HSPU Progressions - 15min (start w/ tripod tuck-ups and progress into full HS holds / push-ups)

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Gymnastics Strength

A. Wtd. Vest Strict Muscle-up - 4 x 3.3.3; rest 30sec + 2:30 (15-25#) I Did first 15 reps with vest then Bw 

B. Wtd. Vest Strict 4"" Deficit HSPU - 4 x 3.3.3; rest 30sec + 2:30 (10-20#) I did the first 9 reps with vest then Bw

C1. Wtd. Vest Rings Push-ups - 4 x 10-12; rest 60sec -Completed

C2. Wtd. Vest Strict Lean-away CTB Pull-ups @3111 - 4 x 4.4.4; rest 20sec + 2min Completed with vest but not all reps were at 3111 tempo

D. Legless RC from seated (10-12ft) - accumulate 6-8 reps; rest as needed b/t - 6 reps, exhausted at this point 

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Mixed Cyclical / Trunk Stability @ EN1

3min AD/Row/Ski/Run (rotating by choice)

2min Ido Portal Locomotion / Isometric Midline (ex: hollow rocks)

x6 Rounds (30min total) Did not complete core work, I had been at the gym for 2.5 hours and it was Fathers day. 

Jun-22

A. Power Clean - 1 reps on the min for 12min @ 225-245# (technique focus) - Completed at 245lbs 

B. Front Squat - 2,2,2; rest 2:30 (build, tough) 295,315, 335lbs 

C. DB 2arm Seated Z-Press @31x3 tempo - 4 x 8-10; rest 90sec (mod-heavy) 40lb db 

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Plyo / COD #1

20x Single leg bounding ea leg

20x low-hurdle bounds (8-12in)

4x through T-sprint test; rest to complete recovery - completed

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500m Row

30 Box Jumps @ 24"" (step-down)

Rest 60sec

x4-6 rounds @ EN3/Threshold (160-180 BPM - 85-95% effort) - 5 rds completed 

Jun-23

Choice Cyclical - 40min @ EN1/EN2 (120-160 BPM)

*include some light-effort running intervals @ 1:3 work/rest ratio, preferably on grass/sand to reduce foot-strike impact 

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Mobility - 30min - completed mobility (mostly ankle and hamstring)  and some of the En1 but did not time it. 

Jun-24

A. Push Jerk x1.1 + Split Jerk x1 - in 6-7 sets, build to tough complex; rest as needed - 275lbs 

B. 2-Pause Halting Clean Grip Deadlift (below knee) - 3,3,3; rest 3min (increase load 10-20# from Jun-17, focus on positioning/mechanics, film & review each set) 315lbs 

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10-8-6-4-2 Reps of:

UB Strict HSPU -> Kipping (strict as many reps as possible then switch to kip)

UB Strict CTB -> Kipping (same)

Rest 5min

x2 Rounds

(60 total reps HSPU/CTB)

Rd 1 - 4:04 

Rd 2 -5:08

all reps strict and UB but I took slightly longer breaks between movements to make sure I could get it UB. I did end up hanging on the bar at the bottom between some reps to get them all.