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Warm up

10 min Airdyne

BB Gymnastics

1) 5X2 Snatch off High Boxes (just above knee) – heavy, rest 60 sec. DEMO VIDEO

125, 130, 135, 140(1), 140, 145(1), 145(1)  So this makes no sense.  I can't even snatch 150 or 155 consistently from the ground and was even having trouble with 145 yesterday from the ground and I can land 145 no problem from the blocks at just above knee.  Sickening.

2) 5X2 Clean off High Boxes (just above knee) – heavy, rest 60 sec. DEMO VIDEO

145, 155, 160, 165, 170, 170 Legs were smoked by this point. 

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) 4X8 Back Squats @ 80% – rest 2 minutes.

Notes: Percentage is based off of 120515. 

185.  Last few reps of each set got tough. 

2) 5X2 Pause Front Squats – heavy (5 sec. pause in the hole), rest 90 seconds.

145, 165, 175, 185(1), 180(1), 180  Ouch.  First rep was always no problem. Second rep was awful. So hard.

Conditioning

20 minute AMRAP of:

100′ Prowler Push 165/125# (50′ high handles/50′ low handles)
5 Rope Climbs 15′

Notes: A typical Prowler weighs 75#. The weights listed are with a set of 45# plates added for men, and a set of 25# plates added for women. The total Prowler weight, including the Prowler, is what’s listed above. The pushes should be performed on asphalt, not turf or any other surface that allows for less friction.

5 rounds.  No low handles so I had to turn the prowler around after each 50ft. This wasted a whole lot of time considering it is nearly impossible to turn the prowler around on our gym floor.  It will not slide at all which brings me to another point.  I have no doubt that our gym floor adds at least 50-100 lbs more of resistance. Rope climbs were slow but felt pretty solid. Started out slow.  

YES!