120326

BB Gymnastics

1) 5X2 Snatch @ 75-85% – rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

115, 120, 120, 125, 130

2a) 5X3 Snatch Pulls – heaviest possible, rest 60 sec. DEMO VIDEO

145, 155, 165, 165, 165

2b) 5X2 Tempo High-Bar Back Squat @ 75% – rest 60 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

175, 185 for the rest of the sets :) Happy with this today.

Conditioning

For time:

Run 400m
3 rounds of the BB complex-
5 Deadlifts 135/95#
5 Hang Power Cleans 135/95#
5 Push Jerks 135/95#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex

100 Double-Unders

11:14 total, 9:56  time done with the workout.  Happy. Runs aren't affecting me that bad anymore and I had more in the tank. Went UB on BB complexes.

Midline

1a) 3X5 (5l/5r) TGUs @ 24/16kg – rest 45 sec. completed
1b) 3×20 UB T2B – rest 45 sec. completed

MFS- 1, 4, 4 

Super happy the OPEN is over!! It was fun, but on to REGIONALS!!!