120912

Warm up

Shoulder touches = FUN!

BB Gymnastics

1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

85, 95, 105, 115, 125, 130, 130, 135, 135, 135

2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

105, 125, 145, 155, 165, 165, 165, 170 Added a jerk on the last rep of every set since I didn't do yesterday.

Strength/Conditioning

1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.

Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set.

21+7, 17+11, 15+7 (45lb plates and an abmat). At the end did some sets on paralletes with 12inch deficit.

1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.

36lb KB. The 44lb KB was MIA today at another gym. These were hard and I hate doing that many reps UB. OUCH. Could do more weight for sure.

1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.

85, 90(2), 85

1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.

Good Mornings at 125lbs.

10-9-8-7-6-5-4-3-2-1 HSPU

30-27-24-21-18-15-12-9-6-3 Air Squats

6:23 (45lb plates with abmat) All HSPU Strict and UB.

12 inch deficit FUN