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I was at clinicals all day and I got the privilege of going to the NICU. It was so much fun and I learned a lot.  I was on my feet all day which makes going to workouts harder and hurt even more. yay!

BB Gymnastics

1a) 5×1 1 Power Clean + 1 Hang Squat Clean – heaviest possible, rest 60 sec.

135, 145, 155, 160, 165F should have gotten this but did not try it twice.  My upper/middle back started to tighten up and spasm like crazy.  It was so weird and is still killing me now.  Massage tomorrow for sure.

1b) 5×1 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.

135, 145, 155, 165, 170F same as above. Did not try it twice, probably could have gotten it.

2a) 3×5 Flat Footed Clean Hi-Pulls – heaviest possible, rest 60 sec.

Notes: Pull should end at least at nipple height and with elbows as high and wide as possible. Keep the full foot in contact with the for the entire movement.

115, 120, 125

2b) 3×5 Dip Squat @ 120% of heaviest 1b rep, rest 60 sec.

Notes: The Dip Squat is simply the dip portion of a jerk. DO NOT allow the torso to pitch forward or the heals to leave the ground. These should be very heavy.

205

Conditioning (pain threshold training)

4 rounds for total working time of:

15 UB Push Press 115/75#
50 Double-Unders
15 UB OHS 115/75#

*Rest 2 minutes between each round.

Notes: Sets of PP and OHS should be performed unbroken, but if you cannot, every time the BB touches the floor there is a 20 Burpee penalty to be performed exactly 2 minutes after completion of the last round.

Total time: 7:33

1:47, 1:51, 1:48, 2:08 crapped out on the last round. Did everything UB.

*After completing the above piece rest 5 minutes, then:

5 minute AMRAP of:

STRICT HSPU

Notes: Head to floor, hands on floor, hands must be no wider than distance between elbows. DO NOT Kip, no matter what. If you cannot perform strict HSPU then use a band for assistance.

46 
OMG shoulder and forearms were so smoked by the time I started this. yikes.  


MFS - 2, 5, 5 Good training day. Shoulders are fried.