7/31/14 - NYC - AM Training + PM Team Training

gymnastics warm up prep

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A.  Snatch; 70% x 2, 75% x 1, 80% x 1, 85% x 1 x 3-5

200x 2, 210, 225, 240 x 5. All felt good. Had one miss at 240 but fixed it quickly. 

B.  Clean - every 30 sec. do 1 rep starting from 225 and building by 20# each set till you hit max

225 - 345, missed 365x. Not enough pull. This felt awesome though. 345 went fast.

C.  BS; 80% x 3 reps x 6 sets

365. Knees were a little tender. This got pretty heavy by the end. A little surprised. Maybe the previous work?

Great session. Hit this at CF Reebok 5th ave with a bunch of friends. Went to eat and am coming back later for another session.

PM:

Ended up doing some skill work then a partner workout with the group. Some folks from NY's team and a few other great athletes. This was great. Wanted to take advantage of getting some transition work in. 

For Time: 1 male/1 female

30 CJ's - 155

60 TTB

60 DU's - UB

30 BBJ overs - 30"

30 OHS - 2pd

30 Bar Pull overs - Backward muscleup things

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1k Row @ 1:40-1:45, This was kinda cruddy. A little lactic from workout. Felt good to breathe though.