BB Gymnastics
1) 5X1 Snatch off High Boxes (just above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X1 Clean off High Boxes (just above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X1 Clean off High Boxes (just above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) 5X1 Back Squats @ 100% – rest 2 minutes.
Notes: Percentage is based off of 120515.
2) 3X5 Front Squats – heaviest possible, rest 90 seconds.
Conditioning
3 rounds for time of:
Notes: 2 Box Lateral Box Jumps should be performed with two boxes side by side, approximately 24" apart. One complete rep would include two jumps across the boxes. Basically, start to the outside of the set of boxes, jump laterally across the first, then the second, and finish on the opposite side of the boxes. Touching the top of the boxes is not only recommended, it is required.
Didn't feel like braking out the bumpers or the boxes, so I did high hang snatchs and cleans.
ReplyDeletesnatch: 95, 95, 105, 105, 115.
clean: 135, 155, 155, 165, 165
Squat: 285 x 5
Frt Squat: 165, 175, 185. 185 felt the best, but legs felt like jello afterwards.
Tried to start each rep on the minute for all these reps....
Conditioning: 12:07. Subbed 2 HSPU and 25 chest to ground push ups for the 15 hspu.