120731

Back at it.........yikes.  Not being under the bar for a few days really sucks. 


AM
Warm up

1 Minute ME Bar Muscle-Ups

*Then immediately begin-

3 rounds for time of:

120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps

*Then immediately repeat-

1 Minute ME Bar Muscle-Ups

Score should be reported as total Bar MU & time for the triplet.

14, 7:29, 12

Why I thought this would be a good warm up was stupid. Lesson learned.

BB Gymnastics

1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.

140, 145, 150, 155F x about 5 times, 150, 145  That's what I get for not lifting for a few days. UGH

2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

155, 165, 175, 185, 175, 165

PM

Accessories

1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.

145, 155, 165, 170(1)

1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO

145

Conditioning

10 minute AMRAP of:

50′ Burpee Broad Jumps
15 Pullups

7 rounds + 50' Burpee broad jump.  Finished the 8th round.

I was being a little baby on this.  Broke some of the sets of pullups and should not have.  I need to HTFU.  I just felt so tired today from the trip.