Quick Triplets

Spent the rest of the day cleaning and reorganizing the garage yesterday. To say I was tired is an understatement. My shoulders are definitely feeling the fatigue.

Warm-up

  • Bottom Squat Hold
  • Shoulder Stretching
  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • C&J
    • 5×45#
    • 3×85#
    • 3×135#
    • 2×155#

Gymnastics Test

  • MAX Strict Ring Dips

Wanted to see what I could do since it had been years since I tried. I got 21, which is a 6 rep PR. I actually did this before the clean & jerk warm-ups.

Conditioning – Running Clock

  • @ 0:00
    • 10 C&J (170/115#)
    • 20 Burpees over the Bar (lateral)
    • 30 Box Jump Overs (24/20″)
  • @ 15:00
    • 10 Power Snatch (145/100#)
    • 20 T2B
    • 30 Wall Balls (20/14#, 10/9′)
  • @ 30:00
    • 10 Bar Muscle-ups
    • 20 American KBS (53/35#)
    • 30 Back Squats (95/65#)
  • @ 45:00
    • 10 Strict HSPU
    • 20 Burpees
    • 30 Thrusters (45/35#)

The first part is one we had during the Hybrid Open Prep, when I did it in 3:34. I didn’t bitch out on the box jumps today doing all 30 as side-to-side jumps. Pretty sure my C&J and burpees were slower, but the jumps was enough to make up for it. Finished in 3:27.

The next 3 parts are all original creations, with the hopes of being around the some time domain. In part 2 I did my toes to bars in 10-5-5 mostly due to knowing that bar muscle-ups were coming in the next piece. Did the wall balls unbroken to finish in 3:07.

I was going back and forth on how to split my muscle-ups. 6-4 or 4-3-3? I decided to go for it with the 6-4, which was fine. I’m going to have to test my bar MU max because the 6 matches the most I’ve done in a set. The kettlebell swings were rougher than expected, but the squats were such a burn. I tried to speed up but there was too much burn when I did. Finished in 3:14.

I wanted to do the handstand push-ups strict, but wasn’t sure how I’d feel by part 4. I went for it and got through them no problem. Big mistake though. In the middle of the burpees I was having trouble pushing off the ground. I’m sure the fatigue of yesterday had something to do with it too. When I got to the thrusters, I was dying on the presses! I rested in the bottom of the squat a couple of times and once with the bar on my back. Should have been much faster than the 3:12 it took me.

I figured the back squats and thrusters would be the easiest part of the whole thing but they were the worst because they burned so bad.