120717

4:15 AM
Warm up- 5 min Airdyne
BB Gymnastics
1) 7X2 Clean off Blocks (just below the knee) + 1 Split Jerk – heavy but fast, rest 60 sec.

Notes: Complete 2 Cleans, then 1 Split Jerk after the 2nd Clean.

Up to 180 for 4 sets :(. Wow, I am so sore from yesterday.  180 felt way heavier today than it has in a while. I am just off this week for some reason.  Last week I got 185 for 3 reps + 2 jerks. yikes.

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.

Notes: Percentage is based off of 120515

205 x3, 220 - Felt so heavy so I stayed there for 3 reps. So discouraging. :(

2) 5X1 Push Press – heaviest possible (1 or 2 misses are ok), rest 2 minutes.

125, 135, 145, 155F, 155, 160F x3.  Probably 10-15lb PR.

Conditioning
3 rounds for time/reps of:
5 Cleans (full squat) to Thrusters 135/95#
50 Double-Unders
5 Cleans (full squat) to Thrusters 135/95#
*Rest 1 minute.
1 minute ME Burpees
*Rest 1 minute, then begin the next round.
1:46/17 burpees, 1:31/20 burpees, 1:27/23 burpees = 11:55 Total time including rest/ 60 burpees.  Should have gone touch and go on the squat clean thrusters but my inner legs and quads are so sore that I just dropped every rep and immediately picked it back up. Hit my foot on rep 38 of first set of DUs.  All others UB.  95 felt so light surprisingly. This was not too bad.  Could have done more rounds but was glad not to.

Work 7a-7p at the hospital.