BB GYMnastics are being 'skipped' by me. Feel free to do them if you are up for it.
7x2 vertical snatch off the high box R 60s (IF YOU ARE INTO THAT)
Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) 5X2,2,2,1,1 Back Squats @ 100% – rest 2 minutes.
Notes: Percentage is based off of 120515.
2) 3X5 Front Squats @ 75% (3 second pause on the 1st & 5th rep) – rest 90 seconds.
Conditioning
Every 90 seconds for 15 minutes (10 total rounds):
30 Double-Unders
10 Pullups
3 Ground to Overhead
10 Pullups
3 Ground to Overhead
Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.
back squat 2,2,2,1,1,1 - 275. Feeling good
ReplyDeletefront squat 3x5 at 175. Last one was tough each time.
Modified conditioning to 20, 7, 3. (ring pull ups). Started teh G2OH at 140 and lasted 4 rounds, then dropped to 115. 9 rounds, 20DU, 2 Pull ups total in 15min