4/14/12 Training

Thanks to the guys at Crossfit Deep Ellum for having us today.  And thank you to the SMU crew team coaches for giving us some tips on rowing.  Learned alot!

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”

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Extra 120414:

Group 1 Conditioning
3 rounds for time of:
50 Perfectly Vertical KBS 24/16kg
30 T2B
15 HSPU

RESULTS

1. Got 245 no problem.  265 didn't feel good on shoulder so I stopped.
2. Got 315 pretty easy.  325 was a push jerk and press out.  Didn't want to drop hips.  Oh well, day 3 woes.

3. 315#
     Used the weight in high bar position.  Got all 20, need to go heavier next time for sure.  Thanks to Jason for telling me how many I had left when I lost count, hahaha.

4. 4:45
     NOT happy with this.  at all.  Just died today, up on toes the whole time and legs locked up.  'nuf said.


5. 17:54.
     I was ok with this.  T2B felt pretty good.  It's all about grip.  Started slipping a lot at the end, chalk chalk chalk!!  HSPU felt really good today, borderline easy.  Must be those double deficit ones from last week!