BB Gymnastics
1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
Strength
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.
2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.
Conditioning
7 minute AMRAP of:
50 Double-Unders
15 HSPU
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BBG: Skipped, shoulder and no blocks today
Strength:
Back Squat Holds: 160kg (352#) – MURDER but done as RX'd. Probably did this with a low HB vs an outlaw LOW of which I was not 100% sure how at the time.
FS: 100kg (220#) – kept this light
Conditioning: stripped out HSPU today and did a 7 minute DU tabata instead for reps. Few trip-ups but not bad today.
61/59/58/61/61/64 – 364 total
Getting shoulder impingement looked at by an active release Dr. on Friday. Hopefully he can fix the nerve causing me so much pain. Weird.
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