4th of July Week

Monday, 120702
4am

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (just above knee) – heavy but fast, rest 60 sec.Demo With Instruction – Side Demo

Got up to 145

2a) 4X3 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO

170, 185 x3 sets

2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”

85, 105, 115, 125

Strength

1a) 4X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video  

Yikes this hurt.

1b) 4X10 Strict T2B – rest 60 sec. completed.

Conditioning

7 rounds for total working time of:

7 KB Thrusters 24/16kg
7 Hurdle Shuttles 24/20″
-Rest 20 seconds between rounds

Notes: Hurdle + Shuttle = 3 Lateral Hurdle Jumps followed immediately by a 10m Shuttle Run (10m down, 10m back). 3 Lateral Hurdle Jumps and one Shuttle Run make up one rep. Each round consists of 7 reps (a total of 21 hurdle jumps & 7 shuttle runs).

Each round was about 2:00.  Couldn't keep track very well but total time was about 15 minutes so rounds were probably less than 2.


Work at the hospital 7a-7p


Tuesday, 120703
4am

BB Gymnastics

1) Vertical Clean off High Boxes + 1 Split Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

Notes: Complete both Cleans, then one Split Jerk after the 2nd Clean.

165

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: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

190 x5, 200 x3, 215 x2, 225 x1, 225 x2   ugh I suck at these. Back needs so much work.

2a) 4X5 Push Press – heaviest than last week (fuck! it’s heaviest possible), rest 60 sec.

125, 130, 135(4), 135(3)

2b) 4X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. DEMO VIDEO 
225


Work at the hospital 7a-7p 


Wednesday, 120704
HAPPY 4th of JULY!!!!  


Thursday, 120705
CrossFit Shoals today since I'm back home visiting my family.
AM
For time:
1 mile run
150 DU
50 Burpees
800m Run
100 DU
35 Burpees
400m run
50 DU
20 Burpees
32:11 blah. Thought I was going to throw up because of all the bad food I ate for the holliday.


PM

BB Gymnastics

10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavier than last week, rest 40-60 sec.
DEMO 3-STOP SNATCH & DEMO HI-HANG SNATCH

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

Got up to 135 and things went south quickly.  Did 2 sets at 135 and then failed a few as well so I backed down to 130, 125, 115 for sets and then moved on.

Conditioning

EMOM

2 power snatch at 125#

2 MU

Completed.  Each set took about 28 secs.

Really glad I got to see my family! Always hate to say goodbye.