Weds

BBG

1) 7X1 Pause First Pull + 1 Clean & Jerk - heaviest possible, rest 60 sec.
175-175-175-195-195-195-205 still submaximal, drilling second pull

Notes: The sequence is 1 First Pull with a 3 second pause at the
knees, then a full Clean & Jerk. Do not release tension on the BB when
returning to the floor after the Pause First Pull.


Strength

1) HBBS (based off 130129: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 2-3
minutes. off 310 - failed last rep at 85%, felt better than last week
when I went off 310 so making progress I think

2) 4X3 1 & 1/4 Front Squats – heaviest possible (no misses), rest 90 sec.
185-205-205


Conditioning

Subbed in part of the metcon one of the other competition athletes was doing:

6 rounds

90s AMRAP
15 Wall Balls
10 T2B
90s Rest

Averaged ~41 reps per round (1 round + 15 wallballs + 1-2 T2B), maxed
out at 48 when I went balls to the wall during the second round