18MAY12: FRIDAY. Threshold training day

Good week this week.

•  We had a firebreather return and bring another firebreather who is close to the herd.  Fear these two.
•  Tim Tim stayed in town long  enough to make it to 3 6ams in a row. 
• AND San Fran promised to show up today to kick our A$$. 

BB Gymnastics
hang on.. its complicated:
1)  4x1 Snatch (any style) @ 85%1rm  then rest 40s
2)  50 DU    rest  20s
3)   Snatch @ 90%    rest 20s
4)   50 DU    rest 20s
5)  Snatch @ 95%

No more than 15min from first rep!

Strength
1a)4x5   1 1/4 Front Squats (HEAVIER than last week).  rest 75s
1b)HSPU:   8, 6, 4, 2.   rest 75s

If you are weak (me) or have shoulder issues, or just can't do them yet.
Do a Hand Stand hold w/ a slow negative. 

10 MIN Cap.

Threshold 
5RFT
3 Hang Power Cleans (80% of 1RM)
6 Box Jumps (30/24")
12 T2B  (Sub GHDs if needed)
Sprint 1 lap (133m)
3 Hang Squat Cleans (80%)

 Rest 1:1

Threshold training is meant to be 'all out'.  So do not hold back knowing you have another round.  Make each round feel like its the only one you got.  Rest the time it takes you to complete it.