120824

I am beyond tired. School has drained me mentally and my body is already fatigued physically. So ready for the weekend.

BB Gymnastics

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

Notes: This should be performed as a complex. Do not drop the bar between movements.

95, 115, 125, 130, 135, 140, 145PR, 150F.  5lb PR on power snatch! Everything else felt easy. 

2) 7X1 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).

Notes: Hang should be just above the knees. These should be UB reps, if you cannot perform them UB then lower the load.

115, 125, 145, 155, 165, 170, 175, 180, 185(2). Stoked about 180 and was super pumped that I got 185 for 2.  Just kept adding weight and it felt good. Jerks were easy. Felt good on both of these complexes.

Conditioning

9 Muscle-Ups
Row 500m
40 Slapping Pushups
30 KB OH Walking Lunges 24/16kg
20 Stone to Shoulder 120/80#
30 Slapping Pushups
20 KB OH Walking Lunges 24/16kg
10 Stone to Shoulder
Row 500m
9 Muscle-Ups

Notes: KB Lunges should be performed with TWO KBs held overhead. Each step counts as 1 rep.

Dragging by this point so I just kept moving. blah. So slow. 20:48 Shoulders fatigued so no stabilization.

Midline

1a) 3X15 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video - completed.
1b) 3XME L-Sit Hold – rest 60 sec. - 43, 41, 35 

Birthday Bash tonight for our gym. :)