120324

BB Gymnastics

1) Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.

95, 105, 115, 125, 130

2) Clean & Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.

Notes: Neither lift needs to be touch and go, resetting after the rep is not just ok, but is suggested. If there is only 1 number following the listed percentage, then it notes reps. If there are 2 numbers they note reps first, then sets.

125, 145, 155, 165, 170

3) Front squat: 90% x 1 x 4 – rest as needed. 

185, 185, 200, 200. Tried 215 in the middle and failed. 

Conditioning

1) For time:

5 Rope Climbs 15′
15 Ring Dips
30 KB Snatch 24/16kg (15l/15r)
3 Rope Climbs 15′
15 Ring Dips
20 KB Snatch 24/16kg
1 Rope Climb
15 Ring Dips
10 KB Snatch 24/16kg

8:58 Never went too fast, just slow and steady throughout.

*Rest 10 minutes.

5 rounds for total calories:

40 sec. ME Row – 20 sec. Rest

Notes: You may keep the flywheel spinning while resting, but this should just be active rest. Go ALL OUT as long as possible.

Ouch! This hurt. only looked at meters and rowed 1009 meters. Quads are now destroyed. On to take an ice bath and enjoy this beautiful day. 


BTW, I have not been sleeping well at all. UGH.