OL 121110

BB Gymnastics

20 minutes to establish a 1RM Snatch.

\\  60-70-75-80x-80x-80x, yes these are in kilos, 75 is 165lb, 15lb short of my PR

20 minutes to establish a 1RM Clean & Jerk.

\\ 80-90-100-107x-107x-107x, 100 is 220lb, 25lb short of my PR, overall a slow day, room for improvement

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.

\\ 7:29 - scaled squats to 230#, kb to 20kg, prowler push to ~150' sled drag+50# cause I didn't want to prowler push/get raped in pitch black alley outside, don't do back squats during metcons very often/ever, interesting twist, not a huge fan of this workout, it was hard nonetheless, kb push presses were really awkward, glad I scaled down.