120521

AM

BB Gymnastics

1) 5X2 Snatch @ 85% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.

140.  Very rough at the beginning but started to get smoother towards the end. 

2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.

175, 185, 195

2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.

140, 150, 160 for 2.  Shoulders are still fatigued from Saturday.

Conditioning

12 minute AMRAP of:

7 Strict Pullups
14 Pistols (alternating)
21 GHD Situps

6 rounds + 7 reps.

Strength

1a) 3X8 Weighted GH Raise – heaviest possible, rest 45 sec. 

5, 10, 15

1b) 3X12 Reverse Hypers – medium/heavy, rest 45 sec. 

completed on GHD with Red and 2 purple bands.

PM:

EMOM 5 Ring HSPU completed.  Took a face plant almost on the last one.  haha 

then 

For 20 minutes every odd minute on the minute complete 15 perfectly vertical KBS (53)

10 rounds completed.