120305

AM Session (7:45am)

Work up to heavy clean and jerk. (15 minutes)

then 3 rounds of 15 chest to bar pullups, 15 hand release pushups.  In between each round complete a double clean and jerk (heavy)

155, 160, 165.  Pullups were butterfly and tried to do them as fast as possible.  They felt easy.  The hardest part was controlling your breathing for the sets of clean and jerk. Very happy with the weight though and it got very hard towards the end. 

Strength (11:00am)

1) Back Squat: 1×5@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×1@95%, 1×1@102.5% – rest as needed between sets.

150, 175, 200, 215, 235 which is 5# PR. 240 was so close but fail.

2a) 4×8 Strict Weighted Supinated Pullups – heaviest possible, rest 60 sec.

20#, 25#, 30#, 35# All UB and never failed.  Happy with this. I guess I need to go up next time. :)

2b) Front Squat: 1×5@60%, 1×5@70%, 1×5@75%, 1×5@75%

150, 175, 185, 185 hurt so good. yikes.

Conditioning

15 Min AMRAP of:

5/3 Muscle Ups
15 Dumbbell Hang Squat Clean to Thrusters 40/25#
30 UB Double-Unders

6 rounds + 1 MU.  Felt very slow and fatigued.  All MU were unbroken and felt great.  Very disappointed ugh.  I think on a good day, a couple more rounds is possible easily.  Never broke on DUs.

Midline

1a) 3×15 Reverse Hypers – medium/heavy, rest 45 sec

completed with 2 purple bands on GHD

1b) 3×5 TGU (5L/5R) – medium (weight should be able to be moved quickly), rest 45 sec

completed with 35# KB

MFS - 1, 7, 5 Very fatigued today.  Probably because my training sessions were so close together and I'm usually napping mid day. haha