Fri-Sat, 06/15-06/16

Wow! Long week. It's Sunday and I still almost haven't recovered.  I slept 12 hours Friday night after a 13 hour shift Thursday and Friday and then also slept 10 hours last night. Feeling better today but definitely not ready for the week ahead.


Friday, 120615
5am

BB Gymnastics

7X2 Split Jerk off Blocks – heavy but not maximal, rest 60-90 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to dropped on the blocks after each rep. 

175x2, 180x2, 185x2, 190x3

Conditioning

12 minute AMRAP of:

15 KBS 32/24kg
50′ High Prowler Push 215/165# (weight including Prowler)
15 Wall Balls 20/14#
50′ Low Prowler Push 215/165# (weight including Prowler)

4 rounds.  Had to turn the prowler around at first until a friend would help me turn it around since we don't have low handles on the other side.  Everything UB.  The prowler push was absolutely horrible on our rubber floor. 165 felt about like 350 and it moved very very slow.  

This is all I had time for today. Will do deadlifts tomorrow. 

7a-7p shift at the hospital.

Saturday, 120616

BB Gymnastics

1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO   

Got up to 140.  Will try to go heavier next time.  Still feels so awkward.

2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO

Got up to 180.  Will try to go heavier next time.

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Strength

1a) 7X3 High Bar Back Squat @ 70-80% – rest 90 sec.

Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

170, 175, 180, 185, 190, 195, 200

2a) 10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight is explained in the demo video above.

165 on the bar with blue band wrapped around the bar twice.  After watching the demo video I think this was way to heavy.

2b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts. 

30, 35, 35, 40, 40

Conditioning

5 rounds for total run time and total reps of:

Sprint 200m
ME UB Thrusters @ 155/105#

Rest 1:1

Notes: ME = Max Effort. UB = Unbroken. Now don’t fucking ask again. Take no more than 15 sec. after the run to pick up the barbell. Once the barbell is in the front rack the set begins. The goal is do do as many reps as possible, each round, without dropping the bar. Once the BB drop below the front rack the set is over. Resting in the front rack or overhead is acceptable, anything or anywhere else is not.

Total time 17:04
Reps were 12, 12, 9, 10, 10 Yikes this hurt and the reps felt so slow.