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BB Gymnastics

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO

75, 95, 105, 115, 120, 125 (2 reps/sets of this really sucks) My hands are torn to shreds.

2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.

skipped. hands= destroyed

3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec. DEMO VIDEO

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

55, 75, 85, 85, 95

3b) 3X5 Push Press – heaviest possible, rest 60 sec.

125, 135, 145(3), 140

Strength

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

200, 210, 215(5) but re-racked and finished with another set of 5.

Conditioning

Complete 2 cycles of…

4 round Tabata of:

Row for Calories OR Airdyne for Calories (Airdyne is the preference)

*Rest 1 minute.

4 round Tabata of:

Burpees

*Rest 1 minute.

Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the first movement (Row/Airdyne), then 4 Tabata rounds of Burpees. Repeat this cycle twice.

878 meters, 61 burpees, 858 meters, 59 burpees.

Midline

Accumulate 4 minutes of L-Sit Holds. 
completed.

lol :)