120518

AM

BB Gymnastics

1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.

Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.

175. The power clean was easy.  My jerk was a little shaky.

2) EMOM for 7 minutes perform 3 Power Clean & Power (Push) Jerks @ 85% of the above.

Started with 160. got through 2 rounds and dropped down. Finished through the 8th minute with 155. :) Form suffered a bit.

Strength

1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 60 sec.

145, 165, 175, 180 

1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.

Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.

8+25, 6+30, 4+32, 2+33

Conditioning

10 minute AMRAP of:

100′ KB Overhead Carry 32/24kg (2 KB 2 arms)
5 Muscle-Ups
25 Absolutely Vertical KBS 32/24kg

2 rounds + 2 MU. This was awful. KBS were hard today.

PM

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

13:47 at about 80%.  Everything UB except the medball cleans.  I used 20lb ball as well. All HSPU were strict and UB.  Easy and fun.