1) 5X3 Clean & Jerk @ 70% – rest 45 sec.
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.
Strength
1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.1b) 3X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.
Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.Conditioning
4 rounds for total reps of:
2 minute AMRAP of:
40 OHS @ 65/45#
60 Double-Unders
Rest 2 minutes after each round.
I plan on babying my shoulder this week, so I will be modifying this workout a bit.
65 lbs ended up killing me early on the second round , last 10 were back squats. Thrid round last 20 were back squats. Last round was 45 lbs. and last 15 were back squats.
ReplyDeletetotal 255.
Next time will do 45 lbs and see how it goes
Alejandro
Did tall cleans and squat cleans for BB gymnastics.
ReplyDeleteDL at 255. Pull ups 3+17, 3+7, 3+ 17. (TROUBLE w/ grip)
Conditioning: 40 + 25, 40+ 20, 40+ 19, 40+ 16.