120618

4am

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Demo With Instruction – Side Demo  

115 x 3 sets, 120 x 4 sets

2a) 4X3 Halting Snatch Deadlift – heavy, rest 60 sec. DEMO VIDEO

120, 145, 165, 185

2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

95, 115, 125, 130 Gets awkward by the 3rd rep.

Strength

1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video

BW, 2.5, 5, 7.5

1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.

completed with 50# bar.  Left arm is the limiting factor.

Conditioning

4 rounds for total working time (not including C2B) and total reps of C2B:

50 Double-Unders
10 Push Jerks @ 135/95#
*Rest 30 seconds before C2B.

ME UB C2B Pullups
*Rest 1 minute before starting next round.

48, 51, 51, 49 seconds.  20, 10, 10, 11 C2B.  Fell of the wagon bad on C2B but wasn't feeling great after the first set. Finished though.

On to work 7a-7p at the hospital.