Tue-Wed, 06/19-06/20

Tuesday, 120619


4am

BB Gymnastics

1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – heavy but fast, rest 60 sec.DEMO w/ Instruction – DEMO Side

Notes: Complete both Cleans, then one Push Jerk after the second Clean. 

155 for 3 sets, 165 for 4 sets

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

170, 185

2a) 5X3 Push Press – heavier than last week, rest 60 sec.

135, 140, 145(2), 140, 145(1)

2b) 5X3 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)

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

135, 155, 165, 170(2), 170

Conditioning

3 rounds for time of:

50′ Yoke Carry 300/200#
25 Burpees

Did not have a yoke so just loaded 200# on the bar and racked it on each side of the gym at the 50ft. the last round I walked it 100ft because it felt so light.  6:11.

7a- 7p shift at the hospital.

Wednesday, 120620

AM

Run 1 mile, 10 MU 

rest 4 min

Run 1 mile, 10 MU

rest 3 min

Run 1 mile, 10 MU

10:21, 10:56, 11:16  Had to go up and down stairs so that slowed me down a bit but other than that happy with this.  Legs felt heavy today from previous days work.   MU were 6/2/1/1, 5/3/2, 5/3/2.  Over shot them on the first round.  5/3/2 was much more manageable. 

PM

BB Gymnastics

1a) 10X2 High-Hang Snatch (w/ hips) – heavy but perfect, rest 45 sec. DEMO VIDEO

75, 85, 105, 115, 125, 135, 140, 145F, 140, 140

1b) 10X2 3-Stop Snatch Pull – heavy but perfect, rest 45 sec. DEMO WITH INSTRUCTION

Notes: Set up 2 bars to complete this piece. The 3-Stop Snatch Pull should be significantly heavier than the High-Hang, but every one of the 3 positions should be perfect and paused for at least 2 seconds. PLEASE WATCH THE DEMO VIDEO, and notice exactly how close the bar is to Caleb’s body on every step of the movement. High-Hang Snatch does not have to be unbroken.

105, 125, 145, 165, 175, 185, 185, 175, 175, 175

Strength/Skill

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – more deficit than last week, rest 45 sec. 

2 45lb plates with abmat.  10/10, 10/5, 6/7, 7/7

1b) 4 X 5 Weighted Strict Suppinated Pullups – heaviest possible, rest 45 sec.

25, 30, 35, 40 Might should have gone heavier because I never failed.

1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

completed with red and purple bands on a GHD.