5 June

BB Gymnastics

1) 7X1 Clean off blocks (just below knees) @ 80-90% - load should be heavy, but comfortable - rest 60-90 sec.
*275
*This felt good, first time doing these, this was probably closer to 75-80%.

2a) 4X3 Jerk Dip Squats @ 110% of Jerk - rest 60 sec. 
*345#

2b) 4X3 Jerk Balance - heaviest possible, rest 60 sec. 

*This felt a little awkward, stayed at 185#. Bothered my knee a little bit on the reps that I didn't get that front foot out as far as it needed to be.

Strength

Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.

*290x8/315x5/335x5/355x3/380x3
*Felt good, had some pain in my L knee but the weight felt good. 

Conditioning

1) EMOM for 7 minutes 3 Deadlifts @ 70%

*335#

2) 5 rounds for total working time of:

Run 100m

15 UB C2B Pullups

10 Thrusters 24kg DB (one each hand)

Run 200m

*2:27/2:25/2:33/2:36/2:53
*This was rough, C2B got tough in the later rounds.

Rest 1:1

Strength

1a) 3X20 Reverse Hypers - medium weight, rest 45 sec.

1b) 3X10 GH Raise - rest 45 sec.
*Don't have a reverse hyper so we did Leg Curles off of pulling blocks with a DB between feet. Will vid next time to show you to see if it is an acceptable sub. 

Training Video
https://vimeo.com/43494378


*Overall felt pretty good today, Left Knee is sore from doing the Jerk Squats and Jerk Balance incorrectly but I will ice and be fine tomorrow.