Its Been a While

Quick Recap of the week so far:

Thursday, August 23rd:

---> REST DAY


Wednesday, August 22nd:

---> barbell gymnastics
      1. 1 hang power snatch + 1 power snatch (7x1)
          --heaviest possible, touch and go reps
          --155, 165, 175, 185, 195, 205, 210
      2. 2 power cleans + 1 push jerk (7x1)
          --heaviest possible, touch and go reps
          --205, 215, 225, 235, 245, 250, 255
---> strength
      1a. ME muscle ups (3 sets), rest 45sec
          --6, 5, 5
      1b. ME double arm db (55#) snatch (3 sets), rest 45sec
          --12, 10, 13
      1c. reverse hypers (3x10), rest 45sec
          --20#, 20#, 20# (med ball)
      1d. snatch grip behind the neck press (3x5), rest 45sec
          --heavier than last week
          --135, 145, 150


Tuesday, August 21st:

--->barbell gymnastics
      1. snatch off high boxes (just above knee)
          --5x1, heavy but perfect (not maximal), rest 60sec
          --185, 195, 205, 215, 225
      2. clean off high boxes (just above knee)
          --5x1, heavy but perfect (not maximal), rest 60sec
          --255, 275, 295, 305, 315
--->strength
      1. back squats (5x1 100% 3RM), rest 2min
          --390#
      2. front squats (3x5), heaviest possible, rest 90sec
          --285, 305, 325
--->conditioning
      --3 rounds, for time (10:11)
          1. 10 2-box lateral box jumps (20")
          2. 15 handstand push ups (regional standard)
          3. row 250m


Monday, August 20th:

--->barbell gymnastics
      1. snatch
          --2 reps EMOtM for 7min @ 85% 1RM (215#)
          --rest 2min
          --1 rep @ 95% (240#): achieved on 1st attempt
      2. clean and jerk
          --2 reps EMOtM for 7min @ 82% (240#)
          --rest 2min
          --1 rep @ 92% (270#): achieved on 1st attempt
--->accessories
      1a. 1 snatch grip behind the neck push press + 1 heaving
          snatch balance + 1 OHS (3x3)
          --heaviest possible, rest 60sec
          --155, 155, 165
      1b. flat-footed clean hi-pulls (3x3)
          --heavy, rest 60sec, straps suggested
          --165, 175, 185
--->conditioning
      --12min amrap (5 rounds + 50 double unders)
          1. 50 double unders
          2. 7 burpees
             --add 7 burpees every round