Sunday

OL 121119

BB Gymnastics

1) 7X1 Hang Power Snatch + Power Snatch – heavy but not maximal, rest 45 sec (exactly).

\\ 7x135

2) 7X1 Hang Power Clean + Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

\\ 1x165, 6x175

Strength

1a) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec.

\\ 105-115-125

1b) 3X5 Pendlay Rows – heaviest possible, rest 45 sec.

\\ 135-145-155

1c) 3X5 BB Seated Strict Press – heaviest possible, rest 45 sec.

\\ 115-125-130

Conditioning

7X200m Sprint – Rest the amount of time it takes to slowly walk back from each 200 (every set should be all out efforts).

\\ 40-37-36-37-37-37-38, forgot the part about every set being all out efforts, times should have probably gone something like 32-36-38-40...

DCF Performance WOD

\\ Decided to get some more volume in after my initial workout cause I didn't really break much of a sweat, and tomorrow's a rest day so it's all good.

3-3-3 Push Jerk

\\ 175-185-195

6x2 Low Hang Squat Snatch + High Hang Squat Snatch

\\ 125-125-135-135-145

3-3-3 HBBS 80% of 1RM

\\ 3x255

\\ Conditioning was Muscle Ups and Box Jumps, which I skipped. Then I went to Cheesecake Factory for dinner. Never been before, pretty sweet.