120709

4am

BB Gymnastics

1) 5X3 Snatch off Blocks (just below the knee) – heavy but fast, rest 60 sec.

up to 150 :)

2a) 3X5 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO

170, 175, 180

2b) 3X5 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch for 5) rest 60 sec.

125, 135, 145(4)  This hurt.

Strength

1)5X3 High Bar Back Squat @ 80% – rest 60 sec.

Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

200

2a) 3X10 “Strict” Weighted GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video

2.5, 5, 10

2b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec.

completed.

Conditioning

4 rounds for total working time of:

5 MU
20 Burpees
7 Deadlifts @ 315/225#

*Rest 1/2:1

I suck at heavy deadlifts. UGH. Everything UB except for the deads which felt about like 265 today and except for the first round were all singles.  omg.  Rounds were about 2:25-3:30.  Total time was about 15:35 or something like that.  Working time would subtract out 1/2 the rest. Wow I suck at heavy deadlifts.  My back is getting stronger slowly but surely.....I need it to get better faster. 


Work 7a-7p at the hospital.

On a different note: I am soooooo ready for the OLYMPICS!!!!!