120808

Warm up

1 mile run. My legs feel like absolute bricks. So much lactic acid built up from yesterday's work (prowler, rope climbs, squat cleans and snatches off blocks, pause front squat and back squats).  My left IT band is so tight and sore and hurts. 

BB Gymnastics

1) 7X1 2 3-Stop Snatch Pulls + 1 Power Snatch – heaviest possible, rest 60 sec (exactly). 3-Stop DEMO VIDEO

Notes: To be clear, this is two reps of a 3-Stop-Snatch-Pull ONLY, then 1 Power Snatch with no stops.

55, 75, 85, 95, 105, 110, 115, 120, 125, 130F, 130F, 125, 125

2) 7X1 1 Power Clean + 2 Push Jerk – heaviest possible, rest 60 sec (exactly).

115, 125, 145, 155, 165, 170(Fail on second jerk), 175, 180, 185, 190F 

Very happy with both of these especially part 2.  185 felt awesome- didn't know if I would get the second power jerk but it went up no problem. :)

Strength

1a) 3XME Strict Pullups – any grip, rest 45 sec.  17, 15, 14
1b) 3XME Deficit HSPU 6/4″ – kipping is allowed, rest 45 sec.

(5-6" deficit on parallettes)  15, 16, 13 (first 3 of each set were strict)

1c) 3X15 Reverse Hypers – heavy, rest 45 sec. good mornings at 115. 
1d) 3X5 Snatch Grip Behind the Neck Press – heaviest possible, rest 45 sec.

Accidentally read this as SGBTN Push Press instead of Press. 140, 155, 160. Heavier next time. 

Felt good today.  I am ready for a rest day though. Could have worked out this afternoon but decided not to.