OL 121016

BB Gymnastics
1) Clean and Jerk (worked off 235# 1RM): 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. (145#)
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. (95#)

Strength
High Bar Back Squat (worked off 320# 1RM): 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00

Conditioning
5 rounds for total time of:
15 C2B Pull-ups
Run 200m
20 Wall Balls 20/14#
Rest 1:1

18:11 (1:53, 1:56, 2:04, 2:10, 2:05)

Took an hour and 45 mins to finish all of this, shitload of volume. Got a one day competition coming up in a week (SuperFit Crofton), another solid week of this programming and I should be in decent shape. Workouts will be announced Thurs, should be interesting. 

--Edit--

Did the conditioning unbroken, pretty happy with that, starting to realize if you have 20 or fewer reps of wall balls in a workout you're a pussy if you drop the ball, they're basically explosive front squats with a 20# ball. Gotta get better at running though, some guys posting times on the OL site were doing 1:40-1:50 splits.