Workout Log 141008

Today was good.  Got a little behind on time so I couldn't get to everything but still a good day.

Weightlifting

1) Low Hang Snatch 72kg x 3, 78kg x 84kg x 2, 90kg x 2 x 4

I missed  2 sets at 90kg before I was able to nail it.  

2) Low Hang Clean & Jerk 85kg x (2+2,) 92kg x (1+2,) 100kg x (1+2,) 107kg x (1+2)x3

All hangs came from the blocks

3) Overhead Squat 50%x5, 55%x5, 60%x4x4
Notes: Percentage of best snatch. Use a grip narrower than your snatch grip.
4) Clean RDL 65%x5x4
Notes: Percentage of best clean & jerk. Move at a smooth controlled cadence.
Was running short on time so I omitted this for the day.

Gymnastics
3 rounds, each for time:
25 handstand pushups
R1: :57, R2: 1:32, R3:2:32

Notes: Rest 3 minutes between rounds.

Sport
AMRAP 4 minutes:
4 power cleans, 155#/105#
3 front squats, 155#/105#
2 power jerks, 155#/105#
3 bar muscle-ups
4 box jumps, 30″/24″
Rest 1 minute. Repeat for a total of 4 cycles, scoring continuously.

Notes: Scoring continuously means you pick up each cycle where you left the previous one, rather than starting anew.

Score: 9+7, I could only get in 3 rounds before the next class

Aerobic Development
Run 30 minutes @ 6.5-7

Will do later