120612

4:30AM

BB Gymnastics
1) 7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side & Slow

Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not be more than you can Jerk twice, but if it is you may perform only 1 Jerk.

105, 125, 145, 155, 155, 155, 155, 155

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the fucking link, that’s why I put it there (Sorry, we had 3-4 people at the gym who didn’t read it and ended up missing on their final set. Yes, at MY GYM).
1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

175, 195, 205, 210, 215

2a) 5X3 Push Press – heaviest possible, rest 60 sec.
125, 135, 145(2), 140, 145
2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec.

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

135, 145, 155, 165, 165 Got hard at the end but was able to complete. Heavier next time.

Conditioning
4 rounds for total working time:
150m Shuttle Run
20 C2B Pullups
50 Double-Unders
*Rest 2 minutes.
1:57, 2:17, 2:18, 2:23, Total working time= 8:55
Chest to Bar were UB, 11/3/3/3, 10/4/3/3, 11/3/3/3  Too many breaks but trying to make sure the standard is upheld. DUs sucked today.  I don't know why either- oh wait, maybe because it was 5:30am.  No excuses just have to get better. I need to stop being a little wimp and start attacking workouts better.

6:30AM - on the unit at the hospital.
7am - 7pm shift

Quote of the morning by a doctor: "Either smoking, drinking, or knife/fork will kill us all."  Very true.