Went to an open gym in the DC area... got to put together the session myself ... it ended up being a great workout... the conditioning rocked me. Haven't done higher rep stuff like that in a while. It was a lot on the grip after yesterday. Very good workout overall... not looking forward to going back to shit-hole Quantico after spending a weekend up north in Vienna ... but hopefully can get some solid sessions in next weekend when my fiance comes and visits.
A.
Split Jerk x 1 rep
*Set 1 - 55% (165#)
*Set 2 - 65% (195#)
*Set 3 - 75% (225#)
*Set 4 - 80% (245#)
*Set 5 - 85% (255#)
*Set 6-8 - 90% (275#)
Rest as needed
-Complete ... got all the reps, went off of 300# .... give or take 5-10# to make changing the weights easy ... hitting 275# for a few sets felt pretty solid. Haven't been jerking much since TBS started... so it has been good to hit these consistently the last 5-6 weeks.
B.
Six Sets of:
3-Position Snatch (all touch-and-go)
(high-hang, mid-thigh, below-the-knee)
Rest as needed
-135#, 165#, 185# x 4 sets ... these felt really solid ... didn't push the loading due to time constraints and was keeping the rest less than 2 minutes. Felt fast under the bar. Always love some snatching.
C.
On a running clock:
AMRAP 12:
5 Power Clean (165/115#)
10 TTB
15 Wall-Balls (20/14#)
Rest 8:00, until the clock reaches 20:00 and then...
3 RFT:
20 DB Shoulder-to-Overhead (50/35#)
25 Pull-ups
30 KBS (53/35#)
-6 rounds + 5 Power Cleans
-14:35 ... rough .... this took me a bit longer than I figured it would... the pull-ups straight into 30 KBS were tough on my grip. This left me on the floor for about 5 minutes.
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