24jul12: Tuesday - C&J, Squats, Press, and Ughhhh

I think due to my schedule, I'll be doing this on WED.  Then work out W, TH, F.

BB Gymnastics

1) 7X2 Clean off Blocks (just below the knee) + 1 Split Jerk – heavy but fast, rest 60 sec.

Notes: Complete 2 Cleans, then 1 Split Jerk after the 2nd Clean.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.

Notes: Percentage is based off of 120515

2) 5X1 Push Press – heaviest possible (1 or 2 misses are ok), rest 2 minutes.

Conditioning

3 rounds for time/reps of:

5 Cleans (full squat) to Thrusters 135/95#
50 Double-Unders
5 Cleans (full squat) to Thrusters 135/95#

*Rest 1 minute.

1 minute ME Burpees

*Rest 1 minute, then begin the next round.