Lifestyle, Nutrition and Health blog

Tuesday, November 1

Skill/Lift

Part A: 
1) 5 Strict pull-ups
2) 10 Butterfly pull-ups
3) 5 Butterfly CTB

This was a bit of a mess…ice cold going into this, almost ripped my hand. It all went much worse than I even anticipated…so that started me off in a pretty shitty mood. 

Part B: Hanging Sequence #1 (demo) – 3 minutes
0:15 Overhand Grip
0:15 Mixed Grip (right)
0:15 Mixed Grip (left)
0:15 Underhand Grip
1:00 Rest
2 Rounds

 

MetCon

8 Rounds of Tabata (0:20 ON; 0:10 OFF) for each exercise (total 16 minutes)
a) Row for Calories – 55
b) Single arm KB Hang Snatch, 35  – 74
c) Sit-ups – 108
d) Shoulder-to-Overhead, 65 – 82

The S2OH was the hardest part for sure…it was a def advantage doing that one first. However, i’m a fucking garbage rower. Sit-ups were only fast because I was beside Dani and trying to match her pace.

 

Lift

Snatch Technique Practice
a) 3×3 Snatch Balance (light) – 35, 65, 85#
b) 3×3 Tall Snatch (light) – 35, 45, 55#
c) 3×3 Everett Snatch Pull – 35, 55, 65#
d) 2 Power Snatch + 1 Squat Snatch; build to a moderate weight – 85, 95, 105#
e) 8×1 Snatch Deadlift + Snatch Pull @ 90-100% – 140#

 

Gymnastics

10 Weighted Shoulder Dislocates
4 Jefferson Curls + 10 Dalhstrom twists
4 Giant sets

6×3 Strict Muscle ups* all assisted because i’m a sad excuse for an athlete that never fucking improves. Good thing for PIC’s who can just use you as a marionette and lift your fat ass through everything. 



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