OL 121027

From Weds:

Barbell Gymnastics

Take 20 min to establish 1RM Snatch: 145-155-165x-165-175x-175x-175x

\\ Was shooting for a PR tie of 180, jumping early on all the missed reps, except the last attempt at 175 where I caught it overhead and then turned into a puss and didn't lock it out. Oh well, atleats I know what I need to work on.

Take 20 min to establish 1RM Clean and Jerk: 135-185-205-235x-245x-245x

\\ Was also shooting for a PR tie of 245, cleans felt good today, cleaned 235 without too much trouble but missed the jerk, decided to go up to 245 anyways. Missed the clean on the first attempt, got under the bar but pussed out and collapsed at the bottom. Second attempt I basically did a clean pull and didn't even attempt to get under it. Shit happens. End of year goal is 250 Clean and Jerk.


Strength
Off of 290 1RM Front Squat, rest 2:00 between sets:
2x5 80% 230
2x3 85% 245
2x2 90% 260
2x1 95% 275

\\ Sets of 5 was hard, sets of 3 and 2 were manageable, thought I was going to fail the singles but sacked up and pushed through them. Coached for two hours after this then hit the conditioning.


Conditioning

"Tommy Mac"

12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

23:11

\\ Haven't done a hero WOD in a long time. This was a good one, shoulders were completely fried afterwards, as always, harder than I thought it would be. 115lb doesn't sound like all that much but over the course of 120 barbell reps + 120 burpees I guess it adds up. Goal going in was to break 25:00 and keep a steady pace throughout. This workout is basically 2 rounds of Thrusters, Power Snatches, Push Jerks, Hang Cleans, and OHS. Rep breakdown:

Thrusters: 6-6; 4-4-4

Power Snatches: singles throughout

Push Jerks: 6-6; 6-6

Hang Cleans: 6-6; 4-4-4

OHS: 6-6; 6-6

Burpees: slow

All in all a good day. Rest day today, then deload week coming up with some 1RM testing but generally sub 60 min workouts I think rather than 90+ min like the last month or so.