A.
Five sets of:
Unsupported Seated Strict Press x 5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B.
Granite Games Qualifier Event 3
RX
Three Rounds for time
12 Chest-to-Bar Pull-ups
12 Alt. Dumbbell Snatches (50/35lb)
Tie Break Time Recorded, Immediately followed by…
Three Rounds for time
12 Bar Muscle Ups
12 Alt. Dumbbell Snatches (50lb/35lb)
INTERMEDIATE
3 Rounds for time
12 Chin Over Bar Pull-ups
12 Alt. Dumbbell Snatches (50lb/35lb)
Tie Break Time Recorded, Immediately followed by…
3 Rounds for time
8 Chest To Bar Pull-ups
12 Alt. Dumbbell Snatches (50lb/35lb)
Time Cap: 12:00
SCALED
3 Rounds for time
12 Jumping Pull-ups
12 Alt. Dumbbell Snatches (35lb/20lb)
Tie Break Time Recorded, Immediately followed by…
3 Rounds for time
8 Chin Over Bar Pull-ups
12 Alt. Dumbbell Snatches (35lb/20lb)
Time Cap: 12:00
Your score is COMPLETED TIME or if time capped, ADD 1 SECOND for every MISSED REP to the 12:00 time cap
C.
For completion:
30 Tuck Rock Press to Tuck Sit
30 Hollow Body Side-to-side Rocks
Worked Snatch work with box today. Concentrating on proper technique.
Will do event 3 tomorrow.
A. 105/115/125/135/135
B. No bar muscle ups available, used rings. 12:24, capped at 2 rounds. 3:23 tiebreaker.
C. Done
Seated strict press- 95/115/125/135/145 for 5
GG #3- wow. Tie break 6:11 and then 5 bmu. Still have a lot of gymnastics work to do!
Is it only me that can’t see the DMA? Or no is presented today?
A. Worked up to 3 reps at 57.5kg
GGQ Event 3
3:50 for the tie breaker
Finished 9 muscle ups into last round
Score 12:15
C. Done, tough
I did gg #3 yesterday. Got my hands on that one. Tore on both, but finished under the cap. 11:48 RX
A – GGQ #3 – 13:12 Rx (no BMUs), tie breaker 6:48
B – back squats from yesterday – 150/160/170/160/170/180
C – seated strict press – 55/65/70/72/75# (last set only 4 reps)
D – tuck rock press to tuck sit & hollow body side-to-side rocks – done
A. Done
B. Pull-ups and db snatches then toes to bar and dB snatches Needed to work on cycling toes to bar so I subbed it for chest to bars
3:55 tie breaker, 6:55 completion of both.
A. Done with db’s because I’m still working on balancing the left and right side. Right side dominates when I go heavy with a bar.
52.5/50/45/45/45
B. 10:04 RX
C2B 6/6 all 3 sets,
12 ub snatches
Bar mus 4/3/3/2, 3/2/2/1/2/2, 2/2/2/2/2/2
Haven’t done bar mus since the end of the open. No endurance on these at all!
Back from vacation and still giving my left shoulder a break. Lots of mobility work.
Did back squats from yesterday at 135, 145, 153, 145, 153, 162#
Assault bike for 8 sets of 2 mins/ 30 sec for 155 calories. Ugh!
Deadlifts 15 sets of 1 at 155#
C from todays workouts – done
59/5’9”/160
A. Skipped. We had a Coaches meeting this morning, so only had time for GGQ 3.
B. GGQ3 – 13:12. Tie break time: 6:51. Several bar muscle up attempts, but no makes.
C. See A.
(50-54)
* I did gg event 4 today. It’s raining here so I’m going to try to get event 3 in on Monday morning–praying for good weather!!
I got 64 reps
A. 60#, 65#, 62#, 63#, 63#
C. done
Seated 5rep strict 85#
Intermediate: 8:50
Tiebreak 3:20
GG#3 : 12:18. Ouch again ? RX
Seated Presses #95 across nothing heavy.
New toy comes today. Therapy Gun!
Great job on 18.3!
Nice Mark
A. 95/115/135/140×3/135×4
B. 5:01 very happy! 122 reps
CTB/6&6/4/4/4$3/3/3/3/3
All DB snatches UB
Bar MU sets of 3
D. Done
Good job on 18.3!
Great job Tom!
A. 22,5/32,5/42,5/52,5/57,5/62,5 (+2,5kg)
B. 5:37 / 97 reps
Nice work Markus my shoulders got tired doing the presses
Still worked up to 500g more!
But I have to get better at BMUs…
I need butterfly ctb