120828

AM Warm up

10 min Airdyne

BB Gymnastics

1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

115, 120, 120, 120, 125, 125

2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

125, 135, 150, 150, 150 Kept hitting the bumper plates on the boxes at the bottom of my squat so apparently I'm too short to go at hip height on cleans.  Was making me mad so I just moved on.

Strength

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

1) 5X5 Back Squats @ 75% – rest 2 minutes.

Notes: Percentage is based off of 120515. DO NOT go up from the number you are supposed to be working off of.

175 easy and felt so fast and good.

2) 3X5 Front Squats @ 77.5% (3 second pause on the 1st & 5th rep) – rest 90 seconds.

170, 175, 175 Last set was the best. I hate these. They hurt so bad. Outer body experience on the 5th rep of second set. 

Conditioning

1 minute AMRAP of Jerks @ 225/150#

-then (no break)-

100 Burpees for time.
*Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute.

Notes: There is a 10 minute cap on this effort.

-then (no break)-

1 minute AMRAP of Jerks @ 225/150#

Score is total number of Jerks and total time for Burpees.

7, 9:54, 3 - hit something on 3rd rep and lost control.  Was dying or at least I thought. That was horrible. Usually 150 feels easy and today felt so heavy.  Very disappointed with this workout. Need to get better, period.

PM - after 8 hours of school yay! 

21-15-9 

Chest to Bar Pullups

KB Swing (70/53)

4:22  Felt awful on this too. My metcon needs some serious work. I guess I can turn it on when I want to but right now I don't especially when I have to do some or all of the work by myself. Low 3 range should be easily possible if not sub 3.  So tired from school.