120414

BB Gymnastics
1) 15 minutes to establish a 1RM Snatch.

Notes: Take no more than 5 heavy attempts.

2) 15 minutes to establish a 1RM Clean & Jerk.

Notes: Take no more than 5 heavy attempts.

Strength
1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning
21-15-9 reps for time of:
Deadlifts @ 315#/205#
Box Jumps 30”/24”

1) 195# (PR Tie) Notes: I got under 200# but on the way up lost balance.
2)  265# (PR) Notes: PR by 5#

Strength: 245# LBBS x 12

Conditioning: 8:49
Notes: Died

Strength / Work Capacity

A. Work up to heavy Clean and Jerk
Worked to 255#

B. 6 Rounds of:
In 3 minutes complete a 400m run and then with the remaining time complete
AMRAP 3 Squat Clean Thruster (135) 10 Box jumps (24).
Rest 2 minutes. Score is max reps.

Reps: 164

Strength / Benchmark "Abbate"

Build to 1RM Clean and Jerk

Worked to 255# (PR)

"Abbate"

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Time: 28:?

Strength / Benchmark "Grace"

Work up to 1RM Clean and Jerk
Worked up to: 250# PR

WOD:
"Grace"
30 Clean and Jerks @ 135# for time

Time: 2:35 PR

Strength / 1RM Clean and Jerk

Work up to 1RM Clean and Jerk
Worked up to: 230# (PR)

Strength / Stamina / Work Capacity

Work up to 1rm Clean and Jerk

Worked up to: 225# (PR)

Then:
Work up to 1rm Front squat

Worked up to: 280#

Then:
10-1 Ring Dip
1-10 Tire Flip

Not timed

Then Later:
5 Rounds for time of:
5 Squat Clean to Thruster @ 135#
5 Burpees
5 Wall Ball shots @ 20#
5 HSPU
5 V-ups

Time: 13:56

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Report

• Body: Tired, lats are sore
• Sleep: 7 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day