120718

4AM

Warm up

1 mile run.

 

BB Gymnastics

10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec.
DEMO VIDEO

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

Up to 140 (3 sets).  5lb PR but was not able to hit 135 last week= yay.  Did not go for 145 because I wanted to get 140 solid.

Strength/Skill

Notes: If you can perform more than 15 Strict HSPU or Pullups – using 2012 Regionals standard for HSPU – then add a weight vest.

1a) 4 X ME Strict HSPU – rest 45 sec.

15lb vest - 20 reps, 20lb vest - 17 reps, 25lb vest - 15 reps. :)  Love these obviously.
1b) 4 X ME Strict Pullups (any grip) – rest 45 sec.

15lb vest - 12 reps, 20lb vest - 10 reps, 25lb vest - 9 reps
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

Did them with no weight and did 4 X 15 Good Mornings at 95, 105, 105. 

Work 7a-7p at the hospital.  My back is super sore, as usual.