Morning

20 min walking
106/128

Afternoon: 140 min

1.Skill
A. HSW practice for 20 min
B. ring MU practice for 35 min
- Progressions

2.Strength
A. Alternate A1 / A2 for 10 rounds as a superset, start a new superset every 2 minutes
A1. Strict muscle up – 1 to 5 > feet on 20" box
3 3 3 3 3 / 3 3 3 3 4
A2. Hamstring machine x 5 sets
1*10*7.5 4*8*7.5 kg
A2. Quads machine x 5 sets
5*10*25 kg

3.Jacked gymnastics
A1. 1 x max ring support hold, 2 min rest
30 sec.
A2. 3 x 50 % of max hold = 15 sec.
B1. 1 x max closed tuck front lever hold, 2 min rest
25 sec.
B2. 3 x 50 % of max hold = 12 sec.
C. 1 x max strict T2B
14 reps
3 x 50 % of max set = 7 reps

4.Skill / Muscle endurance circuit
A. 15-minute AMRAP
5 to 12 Strict pull up > 8
5 to 12 Strict ring dip > 5
10 pistols/side or 10/side high box step up w/ controlled tempo, 24-30″
1 round of ab-circuit #2 (VIDEO) in a 2-minute window:
Hollow rock – 10 reps > 8 reps
V-up – 10 reps > 8 reps
Side plank lifts + twist – 10 reps / side > 8 reps
Hollow hold – 10 seconds > 8 sec
Result: 2 rounds + 12 side plank lifts

5.Cool down
5 min AB

3 rounds:
Run 460 Meter
10 power cleans
10 Box Jumps
10 push press

Primer
Pallof squat
SA KB Deadbug
Side plank
Stationary Crawl

Double KB circuit
Suitcase Deadlift
Clean
Frontsquat
Push press

Row Down Show Down
Rower
Inverted Row
TRX row
DB Row

10 rounds of

1 power snatch every 45s

Deadlift day at CFP.

Warmup:
500m run, lunges, squats, spidermans, cossack squats, inchworms, straight-leg marches, barbell stuff.

Back to running. That time of year again. Not used to it, haven't run in months.

Strength & skill:
3 x 3 deadlifts @ 85% (225#)

Very good. Felt like smooth, easy pulls. This is the same weight I'll be lifting in my Wendler 5/3/1 program later this week, so it should be good.

WOD:
12 min AMRAP
400m run
10 DB deadlifts (30# Rx)
10 DB pushups
10 renegade rows (30# Rx)
10 box jumps (Rx was 24", did 18")
Finished 3 rounds

Really good. The runs sucked. DB deadlifts: quick and easy. DB pushups: easy. Renegade rows were also fairly simple. I had worried about those. Last time I did renegade rows was a year ago. I was still newish to CF and 20# dumbbells just about killed me -- I'd gone to my knees. Today 30# was easy on my toes. I should've done the 45# competitor level. Box jumps: I used the 18" box, but after class I jumped on a 20" easily. So I've officially graduated past the 18" and should suck it up buttercup and do 20" from now on.

Strength:

Shoulder Press - 10x135, 8x155 (hard...shoulders sore)
Bent Rows - 10x155, 10x175, 10x195, 10x205

Metcon:

4 Rnds: 25 Box Jumps (24"), 25 Games Push ups, 25 K2E, 25 Back Ext

Time - 23:40

90 DL @60kg
45 burpees
90 FS @ 60kg
45 burpees
90 push Press @ 60kg
45 burpees
Remaining time C&J

warm up
12 min emom
1) 50s. row
2) 15 banded kbs
3) 10 dbl kb gorilla row
4) 10 kip swings

---

Paused Deadlift
7x2 @82% of 3rm
*Pausing 2 Seconds at the knee

Morning: 20 min

1 min walk / 1 min run
129/147
7.33/5.47 min/km

Afternoon: 130 min

1.Skill
A. HSW practice for 15 min
B. Ring MU practice for 20 min
- Progressions

2.Weightlifting
A. Snatch – 9 x 1.1.1 @ 65-85%, every 90s.
35 37.5x 37.5 / 40 40 42.5
42.5 45x 45

3.Strength
A. Alternate A1 / A2 for 9 rounds – Perform back squat and ring muscle ups as a superset (move from back squat to muscle ups as soon as possible), start a new superset every 2 minutes
A1. Back squat – 4 @ 70-75%
A2. Strict muscle up – 1 to 5 (Increase overall volume of reps from last week) > feet on 20" box
3 3 3 3 3 / 3 3 3 3 4

4.Jacked gymnastics
A. 2 rounds:
- 90 % of max ring support hold / 24 sec.
- 90 % of max closed tuck front lever hold / 12 sec.
- 90 % of max strict T2B / 12

5.Cool down
A. 5 minutes light easy jog/walk with nose breathing
B. Lunge and/or Thoracic Flow

4 squat cleans

no tng