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BB Gymnastics

5X3 Clean (full squat) & Jerk @ 70-80% – rest 90 sec.

Notes: Begin at 70% and increase to 80% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 70% if technique is not perfect. These should not be touch and go. Reset before each rep. 

135,140, 145, 150, 155,160

Strength (testing)

Establish a 1RM Back Squat.

Notes: Take no longer than 30 minutes.

Not good. Having trouble with position on my back. Got up to 225 and called it a day.

BB Gymnastics II

1a) 4X4 Clean Pulls – moderately heavy, rest 60 sec.

165, 175, 180, 185

1b) 4X2 Front Squats – moderately heavy, rest 60 sec.

Notes: Feel out weights for each exercise that are challenging but not max efforts. Straps should be used for Clean Pulls.

165, 175, 175, 175?

Conditioning

9-6-3 of:

Muscle-Ups
Thrusters 165/110#

For time.  5:55  Not happy with this Sub 4 is easily possible. My shoulders were destroyed and failed on 2 thrusters which is ridiculous. The thrusters made MU harder and vice versa.  

Midline (time permitting)

1a) 3X15 Reverse Hypers – medium/heavy, rest 45 sec. completed with 3 purple bands on a GHD

1b) 3X10 STRICT T2B – rest 45 sec. completed