25 June

B Gymnastics

1) 7X1 Snatch – heaviest possible with near perfect technique, rest as needed.

*Worked up to 235, missed 245. Didn’t feel good today, not sure what why, just felt slow.

2) 7X1 Clean – heaviest possible with near perfect technique, rest as needed.

*Worked up to 320#, failed at 330#. Same story for Cleans, not sure

Strength

7X3 High Bar Back Squat @ 75-85% – rest 90 sec.

     Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning: Gym Session

1) For time:

     Row 1k

     20 DB HSPU

     3 Rope Climbs 15'

     Row 750m

     15 DB HSPU

     3 Rope Climbs 15'

     Row 500m

     10 DB HSPU

     3 Rope Climbs 15'

*18:16

*Kipped all HSPU in sets of 4-7. Definitely different than regular kipping HSPU. Tried to keep the rows aggressive. Stayed between 1:42(1K), 1:51(750), 1:52(500M).

EMOTM FOR 10M

ODD MINUTES: 10 U/B T2B

EVEN: 5 OHS (135)

*COMPLETE

TRAINING VIDEO

https://vimeo.com/44696413