So apparently opening a gym takes up a lot of time. Huh. Sorry for being MIA.

2016 Open/Regional Athletes

1. Bounding
5×1 – Seated Box Jump

20-24-30-30" + 10# plate - 30" + 2 10# plates + 30" 25# & 10# plates

I don’t think I’m being fully explosive here, but I’m happy with playing around for these for the first time.

2. Clean
A. 5×1 – Clean High Pull + Tall Clean.

*Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement.

53-83-103-103-103#

The tall clean was the limiter. Talk about dropping fast!

B. EMOMx15, 3 Rounds:
Min 1 – 1 Squat Clean, 70%
Min 2 – 1 Squat Clean, 75%
Min 3 – 1 Squat Clean, 80%
Min 4 – 1 Squat Clean, 85%
Min 5 – 1 Squat Clean, 90%

126-135-145-155-162#

I rounded some up a couple lbs for the sake of easy plate changes. No fails here. Happy with it.

3. Conditioning
21-15-9:
Deadlifts (225/155)
400m Run

Wheelhouse wod for sure. 7:34 rxd and unbroken. Back will very likely be sore tomorrow. Legs are already feeling the brunt of today’s work.

4. Accessory Work
3 Supersets:
15 Barbell Bent Over Rows
20 Glute Bridges
25 GHD Sit-Ups
30 Banded Good Mornings

NEVER UNDERESTIMATE ACCESSORY WORK. Goodness this always ends up being the hardest. 65# rows. I had to sub v-ups for ghdsu since I was home. Good mornings were with our green band.

I’m so tired. I keep trying to go to bed by 10pm and just can’t. So cutting this short and turning off the lights.

:)