120109

BB Gymnastics

1) 5X3 Hang Squat Snatch – heaviest possible, rest 60 sec.

Notes: These are 3 consecutive unbroken reps. If the barbell returns to the floor before all 3 reps are completed the set is over.  Straps may not be used.

2) 5X3 Hang Squat Clean – heaviest possible, rest 60 sec.

Notes: These are 3 consecutive unbroken reps. If the barbell returns to the floor before all 3 reps are completed the set is over.  Straps may not be used

3) 3X5 Snatch Grip Deadlift @ 110% – rest 75 sec.

Notes: Straps may be used.

Conditioning

In 12 minutes complete:

100 UB Double-Unders

AMRAP of…

5 Push Jerks 185/120#
Run 200m

Notes: The 100 UB Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 UB Double-Unders in the 12 minutes your score is ZERO. Racks MAY NOT be used for the Push Jerks.

Midline (time permitting)

5XME UB Toes to Bar – rest 60 sec.

I was leaving for New Orleans at around 6:30am from Tuscaloosa, so I got the grand idea to work out at 4:30am when the Y opened.  It wasn't too bad.  I think my mind was more on the big game than anything else, so I got the training done.  Now that's DEDICATION!

BB Gymnastics

1) 110 was easy, 115 for 2.  I was losing my grip and had a hard time controlling the bar when it came down.  Should have gotten more. 

2) 135 easy, 145 for 2.  Same thing again. Should have gotten more.

3) went light with 155.  Felt really good and was even able to get a pop at the top.m

Conditioning

Had to sub 250m to rows because where we run was blocked off. 100 DUs were awesome and completed in less than a minute. I completed 6 sets of Push Jerks and 191 meters.  Push Jerks felt great at 120.  Legs were still fried from Saturday but all in all felt pretty good.

Midline

Had to skip because no time.  Will make up later.

MFS- 1,3,5