120306

BB Gymnastics

1) 15 minutes to establish a 1RM Jerk.

Got up to 175. Had nothing in the hips.  Cue the tears. Today was one of those days that I was exhausted and at the gym alone and was not feeling it.  Tears came and my friend called me and talked me down.  Thank God there was a friend there to talk to me at that exact moment because I needed it. So then I just had to get mad and take it out on the rest of the workout. 

2a) 5X5 Push Press – heaviest possible, rest 60 sec.

115, 125, 130, 135 for 3, 125

2b) 5X3 Touch & Go Power Clean – heaviest possible, rest 60 sec.

135, 145, 150, 155, 160 for 2

Conditioning (pain threshold training)

7 rounds for total working time of:

10 Burpees
7 Deadlifts 275/185#

Rest 2 minutes after each round.

Total working time = 3:21

Splits were 32, 30, 28, 28, 28, 28, 27 

Deads felt really good and surprised about that because I suck at deads. Happy with this.

Conditioning

At any point during the day, preferably not directly before or after completing the work above:

Row 2k @ 90%

Notes: All splits should be negative, i.e., the first 500m should be the slowest and the final 500m should be the fastest.

8:56.1 slow as hell. Could not give 90% effort because this was less than 2 hours after conditioning. Oh and I suck at rowing.
Splits were 2:14.3, 2:16.5, 2:15.0, 2:10.6


MFS - 8, 6, 5