120910

Without self-discipline, success is impossible. - Lou Holtz

Warm up 5:30am

Airdyne 30 sec on, 30 sec off at 75-80% effort. 10 minutes.

BB Gymnastics:

1) 7X1 3-Position Snatch (floor, hang, hi-hang) – heaviest possible, rest 60 sec.

75, 95, 105, 115, 125, 130, 130, 135.  Did a few more reps of 135 at the hang focusing on second pull and not letting it get out in front. 

2a) 5X3 Halting Snatch Deadlift (stop at knees) – heavy, rest 60 sec. DEMO VIDEO

Notes: The demo video demonstrates the movement performed to the thighs, the version we are performing today should stop at the knees. 

170, 185, 200, 200, 200

2b) 5X3 Heaving Snatch Balance – heavy, rest 60 sec.

135, 145, 155, 165, 170 (2)

Skill

10 minutes Free-Standing Shoulder Touch practice. DEMO VIDEO (not free-standing) completed.

Conditioning

3 rounds for time of:

14 Burpee Over-the-Box Jumps 30/26″ (touching the top of the box is required, but opening the hip is not)
21 Pullups
50′ Handstand Walk

8:35  Everything UB.  Guess my burpee box jumps were just super slow. Need to get faster on those.

PM

CFT Class WOD: 

3 rounds:

400m run

21 KB Swings 53/35

12 burpees

10:38 With 44lb KB. Took it easy on this. Runs were super slow though. Tons of sprints are on the horizon for me. yikes.