BB Gymnastics
1) 4X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
2) 4X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
15 min max
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 (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
Notes: Percentage is based off of 120515. To further explain the sequence, once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. Yes, this means that the time in between reps will be spent holding the barbell.2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.
Conditioning
10 minute AMRAP of:
50′ Burpee Broad Jumps
15 Pullups
Be there at 6:00 AM Joe.
ReplyDeleteFirst time snatches since a long time. Last set pulled the shoulder and hurt a bit. Overall felt good. 30 s squats that was new, who knows will let you know tomorrow. L.O.L,.
ReplyDeleteI thought I was in trouble after this WO, but am fealing better now.
ReplyDeleteSnatch- worked up to 125 (from the high box, but still weak)
C&J= worked up to 185. Felt light
Squats every 30s- 250. Loved the way it made your legs shake
FRT squat- Started light and worked up to 215
10min amrap- 6 rounds + 50feet of burpee broad jumps. Could have gone faster if we had more PU bars. Did 3 regular. 2 on the square box channel over cable crossover and one w/ tri pull down rope. Fun fun