120411

BB Gymnastics

1) Snatch: 3X1 @ 80% – rest 60 sec. 125
2) Clean & Jerk: 3X1 @ 80% – rest 60 sec. 160
3) Snatch Pull: 3X2 @ 90% – rest 60 sec. 155

Conditioning (pain threshold training)

Compare to 120211

5 rounds for total time of:

Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees

-Rest 3 minutes.

Notes: This entire WOD should be performed with a 20/10# vest.

2:39, 2:41, 2:41, 2:39, 2:38 = 13:18 

Total time = 25:32  

I improved my time by over a minute and a half.  Very nice progress.  It still hurt like hell especially since we did Elizabeth (squat cleans) and rows and rope climbs yesterday.  My legs are completely shot!

Strength (time permitting)

1a) 3XME Bench Press @ 70% – rest 45 sec. 

115 - 11, 10, 8

1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

completed on GHD with red and purple bands

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Extra 120411:

*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.

Group 1 Conditioning

3 rounds for time of:

7 Stones to Shoulder @ 150/100# (or as close as possible) All I had was 73#
14 C2B Pullups
21 Box Jumps 24″

6:13 Moved incredibly slow on this because I am so sore.  Blah.  Feeling better from the competition though finally.  SO ready for a rest day.