120725

4:00 AM
Warm-up
800m run

BB Gymnastics
1) 7X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
135 x3, 140, 140(f), 135 x3

2) 7X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
170, 175, 180, 185, 185(f), 180 x 3

Strength
1) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

165, 170, 175, 180 x 3 sets

2a) 3X10 BB Weighted Step-Up 20″ – very heavy, rest 45 sec.
125 Wow this sucked. Felt my legs wanting to give out.

2b) 3X15 Reverse Hypers – heavy, rest 45 sec.
115 Good Mornings.

2c) 3X8 DB Strict Press – heaviest possible, rest 45 sec.
35lb DBs. Might should have tried for 40s but 7-8 were hard reps.


Holy crap my traps are done. Sore from KB snatches yesterday and today topped it off.  Since I get off work early today, may go back to the gym for some conditioning this afternoon.  Will update if I do.  LAST DAY AT THE HOSPITAL for the internship today.  PTL>>Tomorrow I go on a CRUISE to the Bahamas.  I am so pumped. :)




PM
3 MU EMOM 10 minutes
then
10 20lb WB to 10ft. target EMOM 10 minutes.


I am spent. Ready to go on the cruise.