SMCF Monday, Tuesday - AM

Monday

Strength:
OHS
1x10@95 old for 3 sec at bottom of squat)
3x8 @ 120, the last set was tougher than expected, these were ~65% of 1 rep max

Conditioning:
50 box jump overs 24"
50 db/kb snatches 55lb (alternating arms)
50 abmat situps
50 ohs 95
50 box jumps 24"

Had too much fun (read: the right amount of fun) Saturday, and was still feeling it. Finished around 17 min. The 50 OHS were rough after the strength and the KB snatches.

Tuesday

Strength:
Hang Power Clean (work up to 2 rep max)
- got up to 175, got 185 once but missed it on the second clean.
I never get low enough in my cleans, even power cleans. Going to start working on catching the bar wherever I catch it and just riding it down to a full squat to get use to the full depth after a clean. I think this will help my body memorize where it needs to be.

Conditioning:
15 minute time cap
2000 meter row
then in the remaining time complete an ascending ladder of the following complex
1 power clean 135/95
2 front squats 135/95
3 front rack lunges 135/95

2 power clean
3 front squats
4 front rack lunges

3 power clean
4 front squats
5 front rack lunges
etc., etc.

Scaled to 105 because my core couldnt handle the lunges, they were a sloppy mess to start but they got better.

Score of 73 (total reps after the row). Finished the row a little after 7 min.