120814

Warm up

10 min Airdyne

BB Gymnastics

1) 5X1 Snatch off High Boxes (just above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

145 - felt good.

2) 5X1 Clean off High Boxes (just above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

180 - solid.

Strength

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

1) 5X1 Back Squats @ 100% – rest 2 minutes.

Notes: Percentage is based off of 120515. 

215, 225, 235, 245, 255 I think that's like a 20lb PR. :) not great but at least I am getting better.  Oh and on 120515 I don't think I could hit 215 for 3. WOW. 

2) 3X5 Front Squats – heaviest possible, rest 90 seconds.

175, 185, 200, 205(4) Thought I might pass out if I attempted a fifth rep at 205. haha Very happy with this since I recently hit 205 for 3, so to get 200 for 5 makes me happy. 

Conditioning

3 rounds for time of:

10 2 Box Lateral Box Jumps 20″ DEMO VIDEO (single box)
15 HSPU (regionals standard)
Row 250m

Notes: 2 Box Lateral Box Jumps should be performed with two boxes side by side, approximately 24″ apart. One complete rep would include two jumps across the boxes. Basically, start to the outside of the set of boxes, jump laterally across the first, then the second, and finish on the opposite side of the boxes. Touching the top of the boxes is not only recommended, it is required.

7:24 Didn't move too fast but felt easy. HSPU were strict and UB and so easy. Row was worst part because I tried to push it there. Lateral Box jumps were interesting but not bad at all. 

I'm excited to be competing this weekend at SUMMER CRUSH! Our team should crush it. :)

Lauren Brooks, Cheryl Nasso and myself! Yep...We are coming for you!

Thanks to BIGGIES Athlete Supply and TRUNX for sponsoring our team and making it possible to go to Miami this weekend and compete. Could not have made it without them.