120827

Warm up

1 mile run

BB Gymnastics

1) 7X3 Hi-Hang Snatch (knee extension only)- medium/heavy but VERY fast, rest 60 sec.DEMO VIDEO

Notes: These are UB reps. If you have to drop the bar then lower the load.

95, 105, 115, 120, 125(2), 125(2), 120, 125, 130(2), 130(2)

2) 7X3 Hi-Hang Clean (knee extension only) + 1 Jerk – medium/heavy but VERY fast, rest 60 sec. DEMO VIDEO

Notes: Perform 3 Tall Cleans THEN 1 Jerk. These are UB reps. If you have to drop the bar then lower the load.

115, 125, 135, 145, 150, 150, 150

Strength

1a) 3X8 Weighted Strict Pullups – heavier than last week, rest 60 sec.

Notes: Use a weight that allows for at least 3-4 UB Pullups. These should not be all singles, but a few breaks are acceptable. If the total set takes more than 30 seconds then lower the weight.

36, 41, 46

1b) 3X8 Shoulder Press – heavier than last week, rest 60 sec.

95, 105, 105

Conditioning

4 rounds for total reps of:

In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.

*Rest 90 seconds after each round (including the final round).

-THEN-

400m Run for time (absolutely all out effort).

9, 9, 9, 9 Couldn't get legs to work.  The load was light. Put 80lbs on the bar instead of 75. I suck. 

1:36 400m Super slow.  Legs seriously wouldn't work.  It is progress and better than normal but seriously wasn't much of a sprint after the conditioning.