6/5/17 - 6/11/17

 Strict Gymnastics (vest) Vol low -> high + Upper body AB MAP

**Volume accumulation for the upper body today - should be ok with the core/low back soreness you've described**

A. Accumulate 40 Strict HSPU in sets of 3-5 w/Weight vest (14-20lbs)

B. Accumulate 40 Strict CTB Pull Ups in sets of 3-5 w/weight vest 

C. Accumulate 60 Ring push ups in sets of 5-6 w/weight vest

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For time:

15 Calorie AB

21 Pull Ups

15 Calorie AB

15 CTB Pull Ups

15 Calorie AB

9 Bar muscle ups

**Justin's time to beat is 5:11 - only person who has done this thus far**

Vest was 20lbs today
A. No issues 10x4 EMOM until the last couple sets
B. No issues 8x5 EMOM
C. 10x6 on RPU 
Metcon: 4:25 Kept all AB watts above 450, PU's 15,6 / C2B 5,5,5 / BU's 4,3,2 
Honestly, I was playing it safe. I was tired when I got to bar MU's which surprised me because those are easy for me. I can do sub 4 with ease if this was for something. hahaha

Tuesday: Cyc Int + Anaerobic MM pc

45s Row for max meters

Rest 3 minutes x 4 sets

**Best score was 287m on first set - everyone has dropped ~20m from 1st to 4th set**

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For time:

35 Cal Row

35 KBS 70lbs

**Joey smashed this one - but did not do the rows before.  I've programmed this for our comp group at the gym and the best finish after the row intervals was 2:35 by Mark Taylor who was ~97th in our region in the open - he also only maxed at 262m on the intervals though**

Row: 270m, 267m, 276m, 278m, this was interesting. I kept my eye on the Cals/hr each round as well. Learned a little something about my pace here. 
KB METCON: 2:50 and did 10,10,6,9. Not sure why but I wasn't ready to go pain cave today. I didn't even have my grips on so I broke to regrip. Good little sprint though.

Wednesday: Bsq mod -> int + Lower Acc + EMOM/MAP tbd

A. Back Squat; 1.1.1.1; rest 15s/3 minutes x 3 sets - 75-80% 1RM based on feel

B1. KB Front rack Contralateral hand Russian step ups (left leg on box/working - right hand with KB); 8-10 reps left leg; rest 30s 

B2. Double overhand BB RDL @3030 @ 155-185lbs; 6-8 reps; rest 30s

B3. KB Front rack contralateral Rusiaan step ups; 8-10 reps right leg; rest 90s x 3 sets

C1. Single leg 'candlestick' w/2s pause in bottom of each rep; 6 reps each leg; rest 30s

C2. Hollow body rocks; 20 unbroken reps; rest 90s x 3 sets

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15 Minute EMOM:

1st: 5 Ring Dips + 10s Upright ring hold

2nd: 20 Wallball

3rd: 10 Calorie AB

A. 320 for all reps and it felt good
B1. 53 on KB's
B2. 185 on RDL's
B3. 53 on KB's
C1,C2: No issues
EMOM: Unbroken everything and used the 25lb WB but had  some issues on Ring Dips. I want to tell you about it though so call me when you can. 

Thursday: Rest

Granite Games Qualifier #1

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21 Minute EMOM:

1st: 50 Double Unders

2nd: 10 Burpee Box Jump overs

3rd: 45s AB @ easy pace

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20 Minute Mobility

GG: 3+38 and you know how that went

EMOM: Went fine with no issues

**12 Minutes is a 'decently' long time, so you're going to need to cycle relatively efficiently and find a pace that you can maintain for quite some time.  I'd err on the side of going a tad slower/breaking it up a tad more vs possibly redlining.  I'd probably go 5/4/1 squat cleans into unbroken lunges then break up the CTB 6/6/4/4 if you wanted to try to go 3 sets vs 4 you could try 7/7/6**

Saturday: DL int + push horizontal/vertical + Grinder

A. Deadlift; 12-10-8-6-4-2; add weight each set; rest 90s btw sets

B1. Close Grip Bench Press @30x1; 6 reps; rest 15s

B2. FLR on rings; 30s; rest 15s

B3. Sled Drag; 100m @ BW; rest 2:30 x 4 sets

C1. Single leg glute bridge bottoms up KB Press @20x1; 8 reps; rest 30s

C2. Banded Marching w/sandbag in zercher position; 30s; rest 30s

C3. Single leg glute bridge bottoms up KB press @20x1; 8 reps; rest 90s x 3 sets

A. 185, 225, 275, 315, 365, 385 with no issues

All Accessory work went well with no issues