120716

AM

BB Gymnastics

1) 7X2 Snatch off Blocks (just below the knee) – heavier than last week, rest 60 sec.

Up to 150. Form sucked today. I got 150 for 3 off blocks last week at 5am so maybe it was just an off day today. 

2a) 3X4 Snatch Pull – heavier than last week, rest 60 sec. DEMO VIDEO

175, 185, 190

2b) 3X4 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.

145, 155(3), 155

Conditioning:

"Bull"

Two rounds for time of:
200 Double-unders
135/95 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

UGH. Did not want to do this but sucked it up and did.  Moved at a snail's pace and knew I was going to come back later to do Elizabeth.  54:15.

PM

Strength

1a) 3X7 “Strict” Banded GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video  Completed with purple band.
1b) 3X12 Tempo GHD Situps (3 seconds down, 3 seconds up) rest 60 sec. Completed.

Conditioning

“(power) Elisabeth”

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.

Was feeling like crap and did not want to do this at all. 4:15. I broke my power cleans so much and I know sub 3:30 is possible.  Sometimes I was doing singles on the power cleans.  If I was at the games, I wouldn't even want to know what my time would be = exciting!  MORE motivated now than ever to make it because I know I could hold my own out there and do well. I'm so excited to see where my training is going to take me and where I'm going to take my mind and body in the future.