Training June 12, 2015

Power Clean
2x3 165 lbs.
3x3 176 lbs.

I somehow screwed up the weight at 176.  I think I was at 198.  I am working on a lot of things with all of my Olympic lifting techniques.  These actually felt really good.  Two things I noticed are that I need to get my hips through a little better at the end of the second pull and I need to keep my weight back better on the first pull off the ground.  In the video, I noticed my weight shifting to the front of my foot on the take-off.

Push Jerk
2x3 172 lbs.
3x3 185 lbs.

These didn't feel quite as good as last week, but I will chalk that up to a slightly stiff neck I have from sleeping in a bed with two huge dogs.

RDL

5x3

275 lbs.

No problems here.

Row 3000m

Every 500m off the rower for 5:00 of gymnastics work.

I had to cut this down to 2500m due to time constraints.

I kept the rows between 1:45 and 1:50.

Gymnastics

R1 EMOM5 10 TTB

R2 EMOM5 3 Deficit HSPU on parallettes 4" deficit

R3 EMOM5 3 Weighted Strict Pull-Ups 50 lbs.

R4 EMOM5 1 Muscle Up + 6 Ring Dips

R5 EMOM5 10 GHDSU