120331

BB Gymnastics

1) Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85%x1. 90%x1 – rest 60-90 sec.

90, 105, 115, 125, 130, 135

2) Clean & Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85%x1, 90%x1– rest 60-90 sec.

Notes: Neither lift needs to be touch and go, resetting after the rep is not just ok, but is suggested. When there is only 1 number following the listed percentage, then it notes reps.

120, 140, 150, 160, 170, 180

Conditioning

For time:

10 Muscle-Ups
10 Squat Snatches 95/65#
8 Muscle-Ups
8 Squat Snatches 105/70#
6 Muscle-Ups
6 Squat Snatches 125/80#
4 Muscle-Ups
4 Squat Snatches 145/95#
2 Muscle-Ups
2 Squat Snatches 165/105#

Notes: The preference is to set up 5 ascending barbells in order to minimize transition time.

8:15 very pleased with this time.  MU were 7/3, 4/3/1, 3/3, 2/2, 2 The first set my arm almost dislocated when I caught on the 8th rep and that is the only reason why I stopped.  All snatches felt easy and were unbroken. Might could have gone faster at competition but I was just trying not to redline and get myself too winded so I could complete the MU easily. Shaving a minute off that time might be doable. Really liked this workout though.

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Extra 120331:

*Approximately 30 minutes after the above.

GROUP 1 Conditioning

8 minute AMRAP of:

20 Perfectly Vertical KBS 24/16kg
30′ HS Walk
40 Double-Unders

4 rounds + 13 swings.  Liked this workout too. Heart rate never got up too bad because on the HSW, I was able to recover.  Everything felt easy except for the HS walks that got pretty hard because all these movements were taxing on the shoulders.  

Great training day.  I'm sore but could definitely do more.  Feeling so good lately. :)

A little ring HSPU work on 03/30/12