Tuesday

BB Gymnastics

1) 5X2 Snatch off High Boxes (at hip) – heavy but clean, rest 60 sec. 
*165/185/195(Failed 1st)/195/200
*These felt alright today, better than last time

2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip) – heavy but clean, rest 60 sec. 

*225/250/260/270/275
*Really focused on getting my shoulders behind the bar before the pull, that made a HUGE difference in difficulty. 

Strength

1) Back Squat: EMOM for 7 minutes – 2 reps @ 90%
*390
*Really tough, the absolute perfect weight for this. Barely got my last rep. 

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
*265/280/295/310/320
*The 5 second pause with no bounce out of the whole made a BIG difference. When I can bounce out of the hole, it probably adds 10-15 pounds to this. Very hard at the end of the day. 

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

Conditioning

For time:

Row 500m (1:25)
-rest 1 minute-
30 KB Snatches 32/24kg (2:53)
-rest 1 minute-
Row 1000m (3:40)
-rest 1 minute-
50 KB Snatches 32/24kg (4:19)
*Total Time = 14:19
*Had to laugh, didn't get a chance to look at Zach's scores before hitting this workout....we were really close in just about everything today. Good stuff. Kicking myself for being a bitch on the wod and letting him get me by 4 seconds.  

*Training Video
https://vimeo.com/46321942