120403

BB Gymnastics

*For both lifts (Snatch and Clean & Jerk), perform one set at each percentage. After 80%, try to increase the weight for 3 more sets. You may to a max effort if everything feels good.

1) Power Snatch + Snatch (full squat): 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.

105, 115, 120 were my percentages.  I have never power snatched more than 125.  Well, so I kept adding weight.  125, 130, 135, 140 and this is my 1 RM full snatch which I power snatched tonight!! so then I added to 145 and squat snatched it no problem.  Missed 150 on a full snatch 3 times. I had it. But I did just hit 2 PRs right off the bat.  And I have been at the hospital at clinicals all day long. so F yeah!! 15 lb PR on Power snatch.  5 lb PR on Snatch.

2) Power Clean + Push Jerk: 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.

About a week ago or so, we were asked to find a 1 RM power clean.  Got up to 170 and missed 175 twice on that day.

140, 150, 160 were supposed to be my percentages but I was feeling good so I went 145, 155, 165, and I then kept going up 175, 180, 185 - 15lb PR!!  Missed 190 once and moved on.  

Conditioning

For time:

30 Box Jumps 30/26″
20 Deadlifts 315/205#
30 T2B
20 DB Push Press 50/35#  I used 35lb KBs.
30 GHD Situps
20 Row for Calories
30 Alternating Weighted Pistols 25/15# (DB)  I used 18lb KB
20 Burpee Box Jumps 30/26″

13:35 Moved at a steady pace.  All box jumps were step down, which I hate to do but I'm trying to avoid any injury.  

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Extra 120403:

GROUP 1 Conditioning

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups

Rested only about 40 minutes.  10:48.  Ran about a 500m each time unfortunately.  This workout felt great. 

Awesome training and lifting day. I have been going nonstop since my head left the pillow yesterday morning.  I have gone full days without being home at all and straight to training.  Exhausting but putting in all the work is definitely paying off as it always does!!  I had TWO 15lb PRs today and one 5lb PR!! CRAZY  and so exciting! I can't wait to see what the future holds.