10 August

BB Gymnastics

1) Snatch: 3X2@75%, 1X2@80%, 1X2@85%, 2X2@90%, 3X1@90%, 2X2@80% – rest 30-60 seconds.

75% = 200# (-1 set 2)(-2 set 3)

80% = 210# (no misses)

85% = 225$ (-2 on only set)

90% = 240# (-2 first set)(-2 2nd set)dropped to 225#, missed 1 3rd set

80% = 210# (missed all 4 in 2 sets)

*I have no idea what is wrong with my snatch. Two days ago hit a PR and today it felt really bad, worse than it has felt in a long time.

2) Clean & Jerk: 3X2@70%, 1X2@75%, 1X2@ 80%, 2X2@85%, 3X1@85%, 2X2@75% – rest 30-60 seconds.

70% = 230#

75% = 245#

80% = 260#

85% = 275#

75% = 245#

*Did 1 warm-up set and called it. First time I think I have ever done this. My wrist is sore and joints beat up. I am starting to think that this type of volume with the oly lifts is just not sustainable. It will be for a short period of time and we will all hit PR's due to all the extra reps we are getting but I definately think it is going to take its toll on my joints over an extended period of time. 

Accessories

1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 2 OHS – heaviest possible, rest 60 sec.

*225/235/245

1b) 3X5 Flat Footed Hang Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec.

 *135 on all

Conditioning

1 minute ME Slapping Pushups (31)

-rest 1 minute

8 minute AMRAP of:

16 Alternating KB Snatches 24/16kg DEMO VIDEO

12 KB Thrusters 24/16kg

8 Burpee Over Hurdles 30/26″   (2+5 Reps)

-rest 1 minute

1 minute ME Slapping Pushups (26)

For total reps.