Barbell and Gymnastics

Today I hit 2 PR's!  Whoa, it has been a while.

106kg Clean and Jerk

12 consecutive muscle ups.

My second Oly Meet.

WCCF

Snatch
66-70(old PR)-75(PR)

Clean and Jerk
98(old PR)-100(New PR)-103(New PR)

Split Jerk PR

Split Jerk PR 100kg x2

oly lifting

PR clean and jerk (98kg)

power clean.
I suck at getting out of the hole from a clean.

Olympic Lifting 1.1

Power Snatch 2x3 [50, 55, 57kg]

Snatch 1 [57kg]

Split Jerk (right leg front) 2x3 [80, 84, 86]

Front Squat 3x3 [80, 85, 70]

Superset:
Shoulder Press 3x5 [50, 52, 54]
Lunge 3x5 [50, 52, 54]

I wasn't able to activate my glutes well with the heavier weight so I dropped it down.
I really felt the glutes working well with the bar racked in the back squat position for the lunges.

6 rounds (no time):
70#
(6)-behind the neck jerk
(6)-overhead squats
(6)-snatch balance
(6)-hang squat snatch

(70#)split squats each leg forward
(10) -back
(10)-front

box squat
10 @ 70#
6, 6 @ 160#

seated good mornings
10 @ 10#

good mornings
10 @ 70# normal stance
10@ 70 # wide stance
16 @ 70# alternating staggered

6

Split Jerks
4 @ 60kg
4 @ 60kg
4 @ 60kg + 20#

Overhead Squat
10 @ 75#
10 @ 95#
10 @ 95#
10 @ 95#

30-20-10
pull-ups
squats

C and J

Clean and Jerk
3-3-3-3-3-3-3
95-135-185-185-185-185-185

3 rounds
25 knees to elbows
15 OH squats @ 95#

slow hot run today. 3.5 miles

Clean and Jerk
4 @ 95
155 Push jerk
165 Split
175 Split
185 Split

The run took a bit out of me, granted it was 5 hour earlier in the day.

#5

1 a Day: 37 thick bar pull-ups

several 155# squat cleans and split jerks at Dominik's