120813

5:30am

Warm up

10 min Row

8 Rounds for time

5 Front Squat (185/135)

20 HR Pushup

11:05 Front Squats were easy and a break. Ouch on the push ups.

9:30am

BB Gymnastics

1) Snatch: 2 reps EMOM for 7 minutes @ 85%, then rest 2 minutes and perform 1 rep @ 95% (3 attempts only)

140, 155 (2nd attemp) Wish I would have just gone for 160 on first try because I got under it twice but never landed it. So glad I finally got 155 and got under 160 though. yay  I also didn't wear a belt for this and felt better than I have. Who knows what has been happening?  Just glad today was a great snatch day. 140 felt easy for the EMOM.

2) Clean & Jerk: 2 reps EMOM for 7 minutes @ 82%, then rest 2 minutes and perform 1 rep @ 92% (3 attempts only)

Notes: These DO NOT need to be touch & go reps. You may reset after each lift, but do not take a full rest break.

165- wow this was so hard after the snatch and legs were kind of burning from the front squats this morning. Wanted to just do power cleans so bad but made myself do the squat. ouch.  185 for 2 power clean and split jerk because I though I wouldn't be able to get out of the squat.  Then I was mad and completed a 3rd rep of full squat clean and jerk at 185. Happy with this.

Accessories

1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec.

145, 155, 165(2 and BTNPP) finished out the set though.

Notes: For 1a, one rep would involve 1 SN Grip PP + 1 Heaving Snatch Balance + 1 OHS, that sequence should be completed three times each set.

1b) 3X3 Flat Footed Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec.

140

4pm

Conditioning

12 minute AMRAP of:

50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

5 rounds + 50 DUs. Ouch and was tired. Felt like I was moving at a snail's pace. 

Great training day overall.