120217

I love this video about gymnasts and why they are such great athletes.  :)

AM Session:
10 x 100m row sprints with 2:00 min rest in between and 50ft handstand walk during the rest. 
Each round of HS walks were unbroken and finished with about 1:10 to spare each time. Good tester of HS walks while gassed. Great way to start my day.  Damper set on 10. yikes my legs.

Strength

*DO NOT raise percentages. Stick to EXACTLY what is written.

1) High-Bar Back Squat: 2X5 @ 65%, 3X5 @ 70% – rest 2-3 min. between each set.

Notes on the High-Bar Back Squat.

160, 180

2a) Bench Press: 2X5 @ 85%, 2X5 @ 95% of 120120 – rest 45 sec.

120, 135

2b) Front Squat: 4X5 @ 60% – rest 90 sec.

145

Conditioning (pain threshold training) First off, mood was bad and didn't want to do this at all.  Was fatigued from this am, but I did it and finished. It sucked and I wanted to die.

5 rounds for total time of:

Run 200m
12 UB Hang Squat Cleans @ 135/95#
15 DB Push Press @ 40/25#

Rest 3 minutes.

Notes: I don’t know how else to say this; try to make yourself pass out. Runs need to be absolutely 100% every round. Do not pace or hold back at all. Transitions must be as quick as possible. Time should be total of all 5 rounds WITHOUT the rest intervals.

Total time: 13:07  
2:29, 2:33, 2:30, 2:45, 2:50  I suck. UGH.


MFS - 8, 5, 5