08/05/12

BB Gymnastics
1) 5X3 Clean & Jerk @ 75% – rest 60-80 sec.
Notes: These are not touch and go reps. Reset before each rep.

80kg - no misses

Strength
1) 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%.

105kg

Conditioning
3 rounds for time of:
Row 500m
20 Wall Balls - 9kg
20 KB Swings - 24kg

11:55 Rxd

First row split 1:45-1:50, wall balls and KB swings unbroken. Second row split 1:50-55, wall balls and KB swings unbroken. Third row split 1:55-2:00, wall balls 12-8, KB swings 10-10.

Dissapointed to have let that little voice in your head get the better of me and break the last round.