Wednesday 2014.07.09

July 9, 2014

Strength

Clean & Jerk
Heavy “Grace” — 30 C&J For Time 155/225 133.

9:37. Failed 30th jerk 3x. Oops. Last “Man Grace” time was 14 mins in 2011. Somehow my jerk is still the same.

Gymnasticals

Bar MU Practice
Couple C2B with palms forward. Bunch of bar MU with medium green band.

Weighted Pull-Up
For Time:
1×12 @ 60% — medium green band
1×9 @ 70% — skinny blue band
1×6 @ 80% — skinny red band
1×3 @ 90% — 0#
Rest as needed. First set unbroken, rest of them very broken.

Evolution

EFC Fartlek-esque
500m Run
13/12 GHD Ball Sit-Ups
25 Overhead Squats 140/95
13/12 Burpee-Bar-MU palms forward C2B Pull-Ups

13:55. Mostly pull-ups.

Evolution 2

Speed Cycle
10-1:
HSPU
Front Squat

DNF. Started it twice but just…. can’t. Too much for today. Would have been a 30-minute opposite-of-speed cycle.

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