120911

9/11 NEVER FORGET.

BB Gymnastics

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

125, 145, 155, 165, 175F, 170, 170, 175.  Didn't do the jerk because I forgot until the end. oops.

2a) 5X3 Hang Clean Pull (aka Clean Shrug) – heavy, rest 60 sec. DEMO VIDEO

185, 205, 215, 215, 215

2b) 5X3 Push Press – heaviest possible, rest 60 sec.

125, 135, 145, 155(1) so went back down to 150, 155(2)

Strength

High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat. 

185, 200, 215

Conditioning

Courtesy of compWOD

5-4-3-2-1 of:

Clean & Jerk 185/120#
Muscle-Ups

For time.

So I started out great. UB clean and jerks and felt easy. Went to the MU and planned on doing all of them UB but I flipped through too far on the 3rd rep and fell out.  Thought I ripped my shoulder out of socket.  Ended up finishing the workout but I was worried about my shoulder the whole time and did pretty much all single MU throughout the rest of the workout. I wanted to redo it later but Drew(time of 2:39) reminded me that it was good practice for when something goes wrong and turns out he is right.   It did remind me that in this sport and during a workout, things can go wrong and how do we respond? We have to get back up and keep going and finish strong. Now I sit at home tonight and my shoulder and neck hurts where that happened. Not good.

Might redo in a week or so just to see. Time- 4:27 Shoulder thing cost me at lease a minute, maybe more.