10 July Training

BB Gymnastics

5X3 Split Jerk off Blocks @ 70-80% – rest 90 sec.

*255 on all, no misses. Felt pretty good.

Strength

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

*225 + Green Bands on all

1b) 5X5 Seated BB Shoulder Press – heaviest possible (all sets), rest during DL sets.

*165/175/180/180(-1)/175

Conditioning

1) 3 rounds for time of:

12 Deficit HSPU (2 plates/1 abmat)

12 GHD Situps

12 Hang Squat Cleans 155/105#

*9:50

*Went u/b on GHD and HSC, just got held up on Deficit HSPU. (12/4-4-4/6-5-4) Kipped all.

800 x1    (3:12)

Rest 30s, Max Set U/B T2B = 22

rest 3m

400 x2    (1:29) – (1:30)

rest 2m

Rest 30s, Max Set U/B T2B after 2^nd 400m Run = 22

200 x4 (:38/:34/:37/:35)

rest 1m

Rest 30s, Max Set U/B T2B after 4^th 200m Run = 22

*These runs were absolutely miserable. I liked adding the T2B in there and felt better than I ever have doing them.