120328

BB Gymnastics

1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These should not be touch and go. Reset before each rep.

150, 155, 160, 165, 170 Felt very good on these today.  Not a lot of rest between sets. No misses.

2a) 4X3 Clean Pulls – heavy, rest 60 sec.

185, 195, 205, 210 I need to get some straps.

2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

Notes: Aim to use more weight on these than last week. Straps should be used for Clean Pulls.

165, 175, 180, 185. ouch.

Conditioning

For time:

100 UB Double-Unders
30 Burpees
15 GHD Situps
75 UB Double-Unders
30 Burpees
15 GHD Situps
50 UB Double-Unders
30 Burpees
15 GHD Situps

9:59 Everything UB and felt good. Burpees felt pretty slow.

Strength

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec. 10, 5, body weight. 
1b) 3X15 Reverse Hypers – medium, rest 45 sec.  Red and purple bands on GHD.

---

Extra 120328:

GROUP 1 Conditioning

5 minutes to complete:

1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

8 MU on first set.  PR for me.  Then instead of 3 UB MU EMOM for 4 minutes, I did it for 10 minutes.  Felt great today and could have easily kept going.  4 MU unbroken on last minute.

Talon Throwdown WOD 1:

For time:

50 Wall ball

30 Sit ups

20 Burpees

10 Push Press (135/95)

5 Power Snatch (135/95)

4:48 This was harder than it looked and it got hard at the push press. I will do better at the Talon Throwdown if I decide/get to go. 

MFS - 1, 2, 2  

Today was a great day for training.  I was off from school and basically got to focus on training all day.  I've had to do a whole lot of training on my own lately and it is really making me dig deep.  I now know that it is always easier to workout with others.  When you can go in the gym with no one there and do it on your own and fast with no one watching, that is when a champion is made.  I taught the afternoon classes at the gym and completed the final workout with a person in the 5:30 class because he was the only one there and because I was feeling so good.  Usually by the third day of training I am beat, but today was different...I felt amazing.  I think I could go back and do another workout. haha F yeah!! I came home and made some organic grass-fed burgers and bacon for dinner.  Yummy deliciousness.  

This photo was taken at the March of Dimes event last month.