120919

BB Gymnastics

1) 7X1 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

140

2) 7X1 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

175 x 2, 180 x 5

Strength/Conditioning

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

25 + 10, 21 + 10, 15 +10  Took it easy on these because of my neck.

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

36lb. 25 of these UB per arm are from the devil. I am convinced. OMG it hurts bad!

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

85, 90, 90 Yes I had a spotter so it wouldn't come down on my neck.

1d) 3X8 Good Mornings – heavy, rest 30 sec.

135, 145, 145

Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set. UB KB Snatches are designed to be performed completely UB. Try to perform all 25 reps on one arm, then switch arms, without putting the bell down, and perform 25 reps with the other arm.

I played around with the 70lb KB and ended up doing 25 KB snatches per arm with it. :) but ouch!