BB Gymnastics

1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

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

90 seconds ME Double-Unders

-then (without resting)-

Row 1K
100 Double-Unders
Row 500m

For time.

*Please note score as total Double-Unders and total time.

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BBG:
1) 90kg (200#)
2) 110kg (242#)

S:
BS: 145kg (319#) - not bad
FS: 90/100/105/105/110kg (242#) - got tough

C:
170 DU's - few trips but solid
Total time including 90s: 8:09

BB Gymnastics
20 minutes to establish a 1RM Snatch.
20 minutes to establish a 1RM Clean & Jerk.

Conditioning
4 rounds for time of:
5 Back Squats @ 250/165#
10 KB Push Press @ 24/16kg (1 KB each hand)
150′ Prowler Shuttle Push @ 165/125#

Notes: The Prowler Shuttle Push should be performed using the high handles to push 75′ down, and the low handles to push 75′ back. The Prowler weights displayed are including the weight of the Prowler. The standard Prowler weighs 75#, if yours is not a standard Prowler, then figure out exactly what it weighs and load it appropriately to equal the prescribed weight.

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Strength
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 50% Bar Weight + 20% Band TensionNotes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes.
Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning
4 rounds of:
2 min. ME Row for Calories
-rest 1 minute
1 min. Wall Walks
-rest 1 minute

Midline
1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X20 UB GHD Situps – rest 60 sec.

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DL: 235# w/rage bands. Based on 500# DL. Bands got pretty tight at top, didn’t weigh.
Bench: 225#

Metcon:
Row: 195 cals (60/47/44/44) – strong first round but backed down to 90% after first min knowing I had 3 rounds left.
Wall Walks: 5/4/4/4

Midline: done

Low on blood sugar after tonight. This one caught up with me. Had an olympic doc do active release on shoulder today. 3 months of shoulder impingement/inflammation pain and couldn’t bench 185# last week. After first day, there is hope of a quick recovery.

BB Gymnastics

1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

Strength

1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 3X8 Reverse Hypers – very heavy, rest 45 sec.
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec.

Conditioning

4X400m Run – Rest 1:1 (all out efforts)

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Got a crink in neck at work today. First in a long time and jacked up BBG work. Kept it light today.

BBG:
1) 60->90kg
2) 80->110kg

S:
1a) 135#
1b) 110/110/120kg – straight leg dl, tough last round
1c) skipped

C: Skipped, no time

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.

BB Gymnastics

1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds

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

Conditioning

3 rounds for time of:

50' Burpee Broad Jump
20 KBS 32/24kg
15 C2B Pullups
10 Thrusters 135/95#

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1) snatch based off of 242# - No misses
80%: 88kg
85%: 92.5kg
90%: 100kg
95%: 105kg (231#)
90%: 100kg
85%: 92.5kg

2) based on 300# - no misses
75%: 100kg
80%: 110kg
85%: 115kg
90%: 122.5kg (269#)
85%: 115kg
80%: 110kg 

Conditioning: taking it easy because of shoulder.  going to see doctor on Friday.  pushed it with the snatches tonight, need to chill.
x15 C2B x3 sets
x20 80# kbs x3 sets
x10 135# BS x3 sets 

5 minutes to establish a Max Height Box Jump.

-then (no break)

Men-
12-9-6 of:
Muscle-Ups
Front Squats @ 250#

For time.

Women-
9-7-5 of:
Muscle-Ups
Front Squats @ 170#

For time.

Notes: There is a 10 minute cap. Racks MAY NOT be used for Front Squats.

-then (immediately at completion of the WOD, or when the 10 minute cap is reached)-

5 minutes to establish a Max Height Box Jump.

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51" BJ
9:23 - took it easy on the muscle ups.  front squats from clean sucked a little bit.
47" BJ