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BB Gymnastics

1) Every 20 seconds for 4 minutes (13 total reps):

1 Power Snatch @ 75% (of max Snatch any style)

130 no misses.

2) Every 20 seconds for 4 minutes (13 total reps):

1 Power Clean @ 75% (of max Clean any style)

155. easy. no misses.

Strength

1a) 5X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO

135, 155, 165, 170, 175, 175

1b) 5X5 Hang Clean Hi-Pulls (flat footed)– heavy, rest 45 sec. DEMO VIDEO

Notes: BB should rise to chest height – elbows above bar – feet should stay flat on the ground.

105, 115, 120, 125, 125, 125

1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

95, 105, 110, 110, 115, 115

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 5X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 90-95% RPE.

I chose to run. 1:27, 1:26, 1:26, 1:27, 1:26  Very happy with this and the consistency even though I felt like I would die.

 My view after sprints. Flat on my back.