Outlaw 120815

BB Gymnastics

1) 7X1 [1 Hang Power Snatch + 1 Power Snatch] – heaviest possible, rest 60 sec (exactly).

Notes: Hang position should be just above the knee. These should be touch & go reps.

// 7x125, tried one warm up set at 135, missed the power snatch, need to get more comfortable with touch and go snatches at 135

2) 7X1 [2 Power Cleans + 1 Push Jerk] – heaviest possible, rest 60 sec (exactly).

Notes: Power Cleans should be touch & go.

// 7x155, form and speed felt solid throughout, probably should have tried 165 on the last few


Strength

1a) 3XME Muscle-Ups – rest 45 sec.
// 3-3-0
1b) 3XME  Double Arm KB Snatches @ 24/16kg – rest 45 sec.
// Scaled to 16kg, 13-15-13
1c) 3X10 Reverse Hypers – very heavy, rest 45 sec.
// 15-25-25
1d) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 45 sec.
// 85-90-90

// Protocol with programming with 1a, 1b, etc is to complete one set if 1a, then one set of 1b, etc, like you're doing supersets. Did one set of 3 false grip MUs after finish everything. First two sets were no false grip. Pretty disappointed with the MU numbers. Gotta get my practice on.

Ran somewhere between 3 and 4 miles afterwards (38 mins) to get some conditioning in. Yeah I'm pretty mfing slow.

MFS 122