120925

BB Gymnastics

1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.

85, 105, 125, 145, 155, 165, 175, 185, 190, 185, 185 Was not feeling this so once I got up to 190, just stayed at 185.

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO

165, 175, 175

2b) 3X5 Split Press – heavier than last week, rest 60 sec. DEMO VIDEO

105, 110, 110

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00

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

195, 210, 220.  These have felt awful lately so lowered my 1rm. Still barely got 220 for 3 on all those sets. 

Conditioning

4 rounds for total working time of:

10 UB Front Squats @ 70%
Run 400m

Rest 1:1

Notes: DO NOT pace these runs. Every round should be all out.

2:28, 2:34, 2:34, 2:44 @ 165#  Could not go on the last set. Legs wouldn't work.  OUCH, this hurt!  All FS were UB of course.