120330

BB Gymnastics

1) Snatch From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec. DEMO VIDEO

115, 125

2) Clean From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec. DEMO VIDEO

150, 160

3) 4X2 Heaving Snatch Balance – heavier than last week, rest 75 sec. DEMO VIDEO

125, 145, 155, 160

Strength

1X20 Back Squat I suck. Can't get the bar in the right position for low bar.  165

Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM. Do not rush. These should be paced and rest between reps is beneficial. Make sure to hit depth with every rep.

Conditioning (Parts A/B)

Part A:

3 rounds for working time of:

10 Push Press 135/95#
15 HR Pushups
20 Pullups

*Rest 2 minutes after each round.

1:02, 1:00, 1:03 = 3:05 total working time.  My grip was gone after this. Everything felt good though.  PP was super light.  HR PU are always hard and hurt the worst.  PU were great and easy.

-Rest 10 minutes between parts.

Part B:

6 minute AMRAP of:

7 Hang Power Cleans @ 185/120#
11 Ring Dips
14 T2B

3 rounds + 7 HPC.  This hurt. Had no energy left for T2B and had to start breaking them up which I never do. Moved really slow on this part = BAD.  Overall happy with my performance today.