5/17/2019

Pistols Position Work (no knee pain, work on opening up positions): 
A1. Leg Wrap Pistols - 5-6 slow / controlled reps ea leg x 2 sets; rest as needed 
*https://www.instagram.com/p/BY-8B47BdO3/?hl=en&taken-by=cfgymnastics
A2. Pistol Position Leg Lift - 3 w/ 3-5sec isometric hold each rep x2 sets; rest as needed
*https://www.instagram.com/p/BZGtQ0qBwop/?hl=en&taken-by=cfgymnastics
A3. Tempo Pistol to parallel w/ miniband on knees - 4-5 super slow / controlled reps ea leg x2 sets; rest as needed
A1-A3 done

I really, really do not like TnG reps, particularly with squat snatches and was conservative with A and B
A. TnG squat snatch; build to a tough technical set of 5
155lbs

B. TnG power clean and jerk; build to a tough technical set of 5
185lbs

C. Snatch pull x1/hang power snatch x1/hang squat snatch x1/OHS x1 - perform 1 complex on the 75 seconds for 6 sets building in load as you go
113 - 135 - 155 - 165 - 175 - 185 (1/2)
I failed the hang snatch in my first attempt at 185, I let the bar get too far out in front of me on the hang snatch, but completed each part of the complex on the second attempt. 

3 Sets: 
12 C2B AFAP 
350m Skierg @ 85% effort 
AMRAP UB Muscle Ups + 4 for time 
rest 3min 
Set 1 - UB C2B, 2:02/500m pace on the ski, 6 MU (3+1 for the extra 4 reps after the AMRAP)
Set 2 - UB C2B, 2:02/500m pace on the ski, 5 MU (2+2 for the extra 4 reps)
Set 3 - UB C2B, 2:02/500m pace on the ski, 4 MU  (singles or the extra 4 reps)

MU after the ski erg were very difficult


3 min amrap:
sets of 3 unbroken hang squat clean thrusters 135#
8 full rounds