121127 Tuesday

BB Conditioning
1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds

Strength
1) Back Squat: Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)-Rest exactly 2 minutes.-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.

Conditioning
2 min ME Row for Calories
-rest 1 minute
4 min AMRAP of:
15 Pushups (hand release)
10 T2B
-rest 1 minute
4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups
-rest 1 minute
2 min ME Row for Calories

Notes:
1) 85#  I somehow tweeked my shoulder. I had to be very careful on these. The high hang was difficult to stick. 
2) 135# First 2 positions were good. High hang was tough, but it made me really drop down quickly into my squat. 

1) 85% - 160# Pretty solid.  90% - 170#  Not as bad as I thought it was going to be.
2) 135# I did this same set at 135# a week or so ago, and I failed on the 3rd rep of sets 4&5. I was able to get all reps successfully this time. Baby steps...

33 Cal
+
3+15 pushups
+
2+15 squats
+
29 Cal
The cold made it very difficult to grip the bar. I broke up T2B and pullups more than I wanted to. Quads were smoked!