Fri-Sat, 7/20-7/21

Friday, 120720


AM
Warm-up
10 min Airdyne
800m run

BB Gymnastics

10X1 Split Jerk off Blocks – 80-90%, rest 45 sec.

Notes: Percentage should be by feel. All reps should feel relatively heavy, but fast. DO NOT work to a 1RM. You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

170, 175, 180, 185, 190, 190, 195, 195, 200, 200, 205

Strength

1) 15X1 Banded Deadlifts @ 65% Bar Weight + 25% Band Tension – rest 30 sec.

Notes: The bar should be loaded with 65% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

215/225 with blue band wrapped around the bar 3 times.

2) 5X2 Tempo Shoulder Press – heaviest possible (all sets), rest 2 minutes

Notes: 5 counts from front rack to overhead, pause 5 counts overhead, and lower back to front rack quickly (counts = seconds).

95, 100 x 4 sets.

Conditioning

7 rounds for total working time of:

Run 200m
5 Hang Snatches (full squat) @ 155/105#

Rest 1:1

1:30, 1:31, 1:26, 1:24, 1:25, 1:23, 1:22 = 10:01 total working time. This felt good. Hang snatches felt good and light.

PM

5 rounds for time

2 MU

4 Power Clean (225/155)

6 T2B

5:42  Great Day!

Saturday, 120721

BB Gymnastics

Take as long as you’d like to establish:

1) 1RM Snatch 

Could not even snatch 155 today.  Got under it a few times and then it got forward. I'm so angry.  Maybe I was just having an off day. I have hated all this block work and I just felt like it was not helping me.  I don't know. Maybe it's because I was doing it wrong or because I don't have a coach.  Who knows but it made me furious and sad. 

2) 1RM Clean & Jerk

Notes: These are from the floor. If you take more than 30 minutes to complete the Snatch, the recommendation is to rest a half hour before starting the Clean & Jerk. If this is not possible, then try to limit yourself to 15 minutes to complete the Snatch testing.

Couldn't get under 190.  185 felt great and easy. SEE ABOVE STATEMENTS about snatch.  Feel the same about this. 

Conditioning

“Fran”

21-15-9 of:

Thrusters 95/65#
Pullups

For time.

Was over it.  2:42. Just disappointed. Got chalk in the 15 round.  Last time I did a 2:59 so I guess I could say improvement but not my best at all.

Now to the lake where I need to get away and relax.