BB Gymnastics (20min)
1) 10X1 Hi-Hang Snatch (with hip) - heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull - heavier than last week, rest 45 sec.
2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS - heavy, rest 45 sec.
2a) 5X3 3-Stop Snatch Pull - heavier than last week, rest 45 sec.
2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS - heavy, rest 45 sec.
Skill (10min)
10 minutes Strict Muscle-Up Practice.
Notes: If you are proficient at these, treat this as a slow/controlled AMRAP. If you cannot do any absolutely strict, then practice with as little help from the hips as possible.
Conditioning (8min)
Alternating Tabata of:
Ring Dips
Situps
Situps
Today felt good.
ReplyDeleteHang Snatch: 115, 115, 120, 120, 125, 125, 130, 130, 135,135. Tried 145 but failed (11th rep). Thought i would get it if i tried again, but moved on.
3 Pos Snatch pull: 165,165,175,175,185
Snatch press: 95,95,105,105, 115
Tabata: 77/136 -213. Hit wall on second set of rind dips. Big drop of on 5th set. Sit ups were good till last two.
Not sure when i'll be in gym tomorrow.
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