120507

AM

BB Gymnastics

1) 5X3 Snatch @ 75% – rest 60-80 sec. 125
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heaviest possible, rest 60 sec. 155, 175, 180
2b) 3X3 Heaving Snatch Balances – heaviest possible, rest 60 sec. 135, 145, 150

Conditioning

EMOM for 5 minutes 12 (kipping) HSPU. 

Notes: Spend all rest time hold (farmer’s carry style) 100/70# dumbells. Make every effort to pick up the DBs immediately after your last rep of HSPU. HSPU are regional’s standard.

Completed easily. First two sets were strict then went to kipping.  Worst part was the db hold. Held at least 20s each minute, sometimes more. 

-Rest 10 minutes-

3 rounds for time of:

Row 500m
20 Wall Balls 20/14#
20 Absolutely Vertical KBS 24/16kg

13:12  Not great but still don't have a whole lot of push right now. 

Midline (time permitting)

1a) 2X15 Strict T2B – rest 45 sec. completed.
1b) 2X10 Reverse Hypers – heavy, rest 45 sec. red + purple band on GHD. I really need my gym to get a reverse hyper. 

PM

6 rounds

500m row

400m run

Hope everyone had a great MONDAY!!  I saw the AVENGERS tonight and it was awesome!! Super sexy Imax 3D glasses. :)