121009

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

150, 165, 180, 195, 175 Shoulders were super fatigued today from yesterday conditioning. Just felt sluggish on the jerks and no power to get underneath.  Cleans at 195 were a struggle but no misses. 

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

155, 160, 160

2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec.DEMO VIDEO

115

Strength

High Bar Back Squat:

Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

190, 205, 220.  Squats were easy. Holding it...not so easy. The spinal compression on this is ridiculous.  You almost need a chiropractor on duty right after you finish these haha.

Conditioning

3 rounds for time of:

Row 500m
75 Double-Unders

10:38.  Pretty slow if you ask me. Did all I could at that moment.  Hit my feet a few times which makes me furious and slows me down so much. 

STUDY STUDY STUDY all day long!