7/25/14 - AM (Missed) + PM Training

AM

Gymnastics warm up:

5 Rounds:

5 Wall Walks

:10 body tighteners/:10 off x 6 rounds

+

Partner Handstand Holds x 4 sets - 30 sec.

+

Strict MU work - doubles. Still working on false grip improvement.

+

A.  Snatch; 70% x 1 x 2, 75% x 1 x2, 80-85% x 1 x 6 - rest as needed

200 x 2, 215 x 2, 225, 230, 235, 240,245x,245

I feel strong pulling off the ground but my positioning is way off right now. Just not moving the bar correctly. Early pulling. Easy to complain about it without showing on vid. I'll get more vid. Just feeling a little heaver than it should.

B.  Clean and power jerk - 1 rep EmOM x 10 sets @ 70-85% of max.. build and level off where needed

Squat clean and power jerk all sets. 245, 255, 265, 275, 280, 285, 290, 295, 305, 315

This felt like a toy.

305:

https://www.youtube.com/watch?v=gBgf105We5E&list=UUMy0Xc74HbvFTwryjESMKMw

315:

https://www.youtube.com/watch?v=dg7XpvP1MNg&index=2&list=UUMy0Xc74HbvFTwryjESMKMw

C.  BS; 2 reps @ 80% x 6 sets

365 for all sets. Felt great.

PM

3 minute row for max calories

rest 8 minutes

21-15-9

hang squat clean @ 95#

burpee over the barbell

rest 8 minutes

3 minute amrap

20 thrusters, 135#

10 MU

amrap cal on AD

Missed this. Traveled to LA for the CF GAmes and was short on time. Did AM training in the PM and had a great session! Thanks to Eric at CrossFit Aviator for letting us drop in and do our thing!