BB Gymnastics
7x1 2 3-Stop Snathc pull THEN one high hang power snatch
(10min)
7x1 Power Clean + 2 Push Jerks
(10min)
Note start clock and get as far along the progression as you can in 10min. Then move on. Add weigth only if form is good.
Strength
3 x ME Strick Pull Ups
3 x ME HSPU
3 x 15 Good Mornings
3 x 5 Snatch Grip behind head press
Rest long enough to walk to next excersice (45-60s).
snatch: 95, 105, 110, 115, 125 (ugly), 115x2. amazing what 10# does to your form.
ReplyDeletec&j: 135x2, 145x2, 155x2, 160.
strict pull ups: 15, 13, 11
hspu: 0, 0, 0 - still working
good mornings: 95#
snatch press: 95# (had to do a little dip to get it moving off shoulders otherwise it would be stuck)