Fri-Sat, 7/6-7/7

Friday, 120706

BB Gymnastics

5X3 Split Jerk off Blocks – heavy but clean, rest 90 sec.

Notes: 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.

No blocks.  Got 190 for 3 and that is catching it in front rack every time....yea, kill me now.  Got 195 for 1 and 200 for 1.  More if I had the blocks I know. 

Strength

1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 25% Band Tension – rest 45 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

195 + blue bands. These felt good this week and better than usual.  Maybe I'm getting better?

1b) 5X5 Seated BB Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts. These should be done sitting on a box or bench with no back. Feet should be in contact with the floor as the BB is locked out overhead. Make sure to absolutely lock out every single rep. Do not allow feet to break contact with the floor and “float”.

85, 95(4), 95, 100(4), 100(3)

Conditioning

15 minutes Row for Meters.

20 seconds ALL OUT – 40 seconds Active Recovery

Notes: Active Recovery should be enough to keep the flywheel moving, but should allow the athlete to return to normal breathing and lower heart rate by the next all out effort.

Completed.  Butt was on fire.  

Saturday, 120707

BB Gymnastics

1) 7X1 Hang Snatch (just above the knee) – heaviest possible with near perfect technique, rest as needed

135. Failed on 140 about 10 times. BLAHHH.  Had to just move on.

2) 7X1 Hang Clean (just above the knee) – heaviest possible with near perfect technique, rest as needed

190.  Failed at 195 only once and did not try again.  Might could have gotten it but I was getting pressed for time. Huge PR.  I don't think I have ever tried to hang power clean like more than 155 so super excited about this. :)

Conditioning

My friend's husband and trainer at our gym, Brandon, had a birthday coming up so we celebrated with a birthday workout.  YIKES.

38 minute AMRAP

7 Ring HSPU

8 Box Jump (30/24)

74 DU

12 rounds.  I stepped down on the box jumps every time.  UB on the Ring HSPU.  DUs got long and tedious.