120924

BB Gymnastics

1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.

105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165F  I think that's like a 15lb PR. :) Should have gotten video. As soon as I get an iphone that actually has video capabilities there will be a lot more vids. 

2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.

195

2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.

150, 165, 170, 175, 180 no misses.  Off the BLOCKS!!  Should have gotten video on this too.

Skill

10 minutes Strict Muscle-Up Practice.

Notes: If you are proficient at these, treat this as a slow/controlled AMRAP. If you cannot do any absolutely strict, then practice with as little help from the hips as possible.

16 Paced it pretty well. Only a few misses. 

Conditioning

Alternating Tabata of:

Ring Dips
Ab-Mat Situps

Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.

92 on ring dips and 146 on situps = 238 total
Highest on ring dips was 21, lowest 9 or 10?
Highest on situps was 19?, lowest 17

Pretty good day. Feeling good.