4/9/12 Training

Big thanks to John Simon at Velocity Sports Performance for letting me come train today.


BB Gymnastics
1) Snatch: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
2) Clean & Jerk: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
3) 4X2 Tempo High-Bar Back Squat @ heavier than last week – rest 60 sec.

Strength
4a) 7X3 Weighted STRICT Pullups @ 70-75% (or more than last week)
4b) 7X3 Thruster @ 70%

Skill/Strength
5) 15 minutes Stone Shouldering practice.

Midline
6) 5 minute AMRAP of:
Alternating TGU @ 24/16kg

RESULTS

1. 2x1 @ 100kg (220), 1x 105kg (231), 1x 110kg (242)

2. 2x1 @ 120kg (264), 1x 127.5kg (280.5), 1x 135kg (297)

3. 355lb for each set

4a. 100 lb for each set
4b. 100kg (220) for each set

5. Worked form with 140 and 175 lb stones.  Practiced shouldering with 210 and 245 lb stones.  245 lb stone was easy.  Ready for more!!

6.  skipped due to time, did shoulder iso work at home