121003

BB Gymnastics

1) 10X1 Vertical Snatch off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

125. I'm jumping foward so bad as well as already trying to catch the bar forward-need to stop doing that!  So I focused on those things.

2) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

125 Got up to 145 but the weight kept hitting the blocks before I could get under so I just stayed at 125.  Focused on not jumping forward and staying off my toes. 

Strength

1 and 1/4 Front Squat: 1X5 @ 65%, 2X5 @ 70%, 1X3 @ 75%, 1X3 @ 80% – rest as needed.

150, 165, 180, 190

Strength/Conditioning

1a) 3X5 Split Shoulder press – heaviest possible, rest 30 sec. DEMO VIDEO

105, 110, 115

1b) 3XME UB Strict Pullups (supinated grip)– rest 30 sec.

17, 15, 14

1c) 3X10 Bulgarian Split Squat (front rack)– heavy, rest 30 sec

Notes: Split squats are 5 reps per leg. Try to maintain a vertical shin throughout the movement..

105, 115, 115 Ouch.  Stayed light because I wasn't really sure about these.

1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec. DEMO VIDEO

No weight. Could tell I hadn't done these in a while.