120815

Warm up 9:15am

Row 50 Calories
150 Double-Unders
Row 50 Calories

BB Gymnastics

1) 7X1 1 Hang Power Snatch + 1 Power Snatch – heaviest possible, rest 60 sec (exactly).

Notes: Hang position should be just above the knee. These should be touch & go reps.

75, 95, 115, 120, 125, 130, 125, 135(F on power snatch). Not really feeling it today. My hands feel raw even with tape.

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

Notes: Power Cleans should be touch & go.

115, 135, 145, 155, 165, 170, 175(F on second clean) Probably should have tried again and would have got it but like I said above. Not really feeling it this morning. 

Conditioning

5 rounds for time, well, for fun with a friend:

12 GHD, 12 WB(20lb to 10ft), 120m run

9:42 Felt good. Never pushed too hard though.

Strength 4:30pm

1a) 3XME Muscle-Ups – rest 45 sec.

7, 7, 6 Crappy. Should have been able to do more. Oh well.  I know I have 10+ in me. Wish we had wooden rings, ours are garbage compared. 

1b) 3XME  Double Arm KB Snatches @ 24/16kg – rest 45 sec.

15 each set. WOW these suck. Stopped at 15 because they were so bad. 

1c) 3X10 Reverse Hypers – very heavy, rest 45 sec.

Good mornings at 125, 135, 135.

1d) 3X5 Snatch Grip Behind the Neck Press – rest 45 sec.

75, 85, 85 Tough!

BB Gymnastics

20 Snatches (Full Squat) for time at 77% of 1RM

3:46 at 130lbs. 127 was the number so I rounded up.  Closer to 3 or sub 3 is easily possible if I were fresh and this wasn't the third day on.  Had no drive and was super tired from all the above. Nice little tester. Will have to redo sometime soon to see the improvement. It's crazy to think that not that long ago I was barely hitting 5x2 or 3 at 125 (Feb or Mar). Love it.  Shows me that all my hard work is paying off and that if you put in the work, you will see results. 

Great training day. Feeling super good lately.  Almost did another short workout tonight but decided against it at about 20 seconds in. haha.