BB Gymnastics
1) Power Snatch: 5X1 @ 70% — rest 75 sec.
2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec.
3) Clean Pull: 3X2 @ 90% — rest 60 sec.
Conditioning
For total time:
“Elizabeth”
21-15-9 of:
Squat Cleans 135/95#
Ring Dips
*Rest 2 minutes.
12 Rope Climbs 15′
50 GHD Situps
Row 1K
For those lucky ones who are on track, from now on if not specified the movement is full squat. So yesterday's power snatch and clean were gimmies.
ReplyDeleteToday was rough. First the easy stuff:
Power Snatch at 95
Power clean and split jerk at 135.
Clean pulls at 180.
Elizabeth modified for no bumpers. 115# HANG Squat Clean: 8:49.
Then
1 rope climb (slid down due to lack of grip). Spent 90s trying to figure out feet positions and moved to GHDs (30-10-10). 1k row 4:17. felt like it was taking forever. Felt every muscle and joint in legs when rowing. thought something was going to burst.
Power snatch at 75.
ReplyDeletePower clean and push jerk at 105.
Cleean pulls at 135.
Elizabeth scaled to 95#. 12:54.
1 rope climb.
35-10-5 GHDs.
No rowing.
Took until noon to feel normal again.
Power snatch at 115
ReplyDeletePower clean and push jerk 155
Clean pulls at 185
Elizabeth prescription 12:33
5 ropes and ran out of time. Use chalk for rope climbs, made a big difference