Saturday 2016.03.12

@burnscolin (94) snatching 168kg/370lb at the 2016 Senior Trials -- only 1kg under his competition PR from the 2014 Worlds and 3kg under @norikvardanian's 171kg American record. Burns also made a 196kg C&J to post a PR total of 364kg to put himself onto the 2016 Pan Am team. Also, those green knee wraps are the Russian wraps from @hookgripstore!

A video posted by hookgrip (@hookgrip) on Mar 2, 2016 at 8:06pm PST

Note: As always, make sure you're doing your pull-ups each week (whether it's on the programmed day or not, and please talk to me if you have no idea what I'm talking about here), but do not do any strict pull-ups today if you are doing the conditioning.


BBG (off)
A) Power Jerk
3-3-3-3


Strength/WL
Bench Press
2 x 5, 1 x 5+


Conditioning
For time and reps:
400m run
ME Push-ups
400m run
ME Strict Pull-ups/Bar Rows
400m run
ME Push-ups
400m run
ME Strict Pull-ups/Bar Rows

Each 400m run is timed individually. When you return from the run, begin a set of max effort (ME) push-ups or max effort strict pull-ups (or bar rows - no banded pull-ups), i.e., do push-ups or pull-ups/rows until you fail. Don't confuse "fail" with "knowing you can't do another rep" - they are not the same. Go all-out and don't stop doing push-ups or let go of that bar until you've actually tried and failed to get a rep. With that said, if you are a newer member (i.e., less that 1 month), dial back the intensity a bit - in this case, it would be better to stop with a rep or two still left in the tank. After finishing your push-ups or pull-ups, head out for your next run (be sure to check the clock for timing purposes).

There is a 16:00 quasi-cap on this workout. If you hit the cap, finish off all of the push-ups and pull-ups/rows but do not start any more runs. Post your 400m times and push-up and pull-up/rows numbers (round-by-round) to the comments.

Compare to 2015.03.14.


Finale
10 minutes of mobility work - your choice