WOD 120623:

WOD 120623:
https://vimeo.com/44907021

BB Gymnastics

1) 7X1 Snatch off High Blocks 153-163-168 (Fail) - 163-163-163-163

I feel better on the snatches, I really concentrated on getting full extension and not jumping forward.  I think I did better today.
2) 7X1 Clean off High Blocks 196-206-216-226-231-231-236

Cleans felt good today. I think I could have gone heavier faster but I wanted to make sure I did as perfect as reps as I could.  The last one felt the best.

Strength

7X3 High Bar Back Squat @ 75-85% – rest 90 sec.

    Notes: 264-274-279-284-289-294-299

Conditioning

“Beat the Coach 1.2″

Compare to: 120124

Every 30 seconds for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#

    Notes: Did 3 sets at 225# then went to 203# for the remainder of the workout.  225# got really heavy really fast.  203# ended up being a challenging but doable weight.

WOD 120622:

WOD 120622:

 https://vimeo.com/44905509

BB Gymnastics
5X3 Split Jerk off Blocks – heavy but not maximal, rest 90 sec.
Notes: 175 - 185 - 195 - 205 - 210.

Jerks felt okay today. I still think I can get more distance between my feet. Other than that I felt descent.

Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.

Notes: Used 250# for DL.

1b) 5X5 Split Shoulder Press – heaviest possible (all sets), rest 2+ minutes

Notes: 115-125-125-125-125. Split shoulder presses were different, and got hard to stabilize towards the later reps of each set.

Conditioning
I didn't have time for conditioning today.

WOD 120620:

WOD 120620:

https://vimeo.com/44700844
BB Gymnastics
1a) 10X2 High-Hang Snatch (w/ hips) – heavy but perfect, rest 45 sec
1b) 10X2 3-Stop Snatch Pull – heavy but perfect, rest 45 sec

Notes:  HHS @ 155#, 3SSP @ 180#.  I felt better today on the Snatch.  I felt like I was not jumping forward as much.  Unfortunately my phone died but I managed to get my first few lifts.  I felt better the deeper I go into today's session.  My third pull could be more aggressive.  Snatch Pulls felt okay, it definitely made the 10x2 snatches harder with only :45 rest time. 

Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – more deficit than last week, rest 45 sec.
1b) 4 X 5 Weighted Strict Suppinated Pullups – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.
1a) 6+3, 5+3, 4+3, 4+3 (It was hard to get into a rhythm) used 2x 20kg competition plates stacked.  Today was the most strict deficit HSPU I have ever done.
1b) All sets at 45#
1c) 75# (first time doing these. I will go heavier next time)

WOD 120619:

WOD 120619:

BB Gymnastics

1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – heavy but fast, rest 60 sec.

    Notes: I am still jumping forward.  I noticed I am throwing my hips into the bar rather than jumping straight up.  Basically the same problems I am having with the snatch (just something I need to focus on).  Used 200# for all sets.

Strength

1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.

    Notes: BS felt good today.  3 sets at 235#, 2 sets at 252#.  I am feeling a lot stronger with the LBBS finally.

2a) 5X3 Push Press – heavier than last week, rest 60 sec.
2b) 5X3 Pause Front Squats – heavier than last week, rest 60 sec.

    Notes: PP @ 195#, FS @ 220#

    Push Press is 10# heavier than last week and FS is 15# heavier.  I felt better today than I did last week.  Push Press and FS loading were perfect for today. 

Conditioning

3 rounds for time of:

50′ Yoke Carry 300/200#
25 Burpees

5:39

I was running short on time so I just scaled to a 300# barbell.