BB Gymnastics:
1) 7X1 3-Position Snatch (floor, hang, hi-hang) - heaviest possible, rest 60 sec.
2a) 5X3 Halting Snatch Deadlift (stop at knees) - heavy, rest 60 sec. DEMO VIDEO
Notes: The demo video demonstrates the movement performed to the thighs, the version we are performing today should stop at the knees.
2b) 5X3 Heaving Snatch Balance - heavy, rest 60 sec.
Skill
10 minutes Free-Standing Shoulder Touch practice. DEMO VIDEO (not free-standing)
Conditioning
3 rounds for time of:
14 Burpee Over-the-Box Jumps 30/26" (touching the top of the box is required, but opening the hip is not)
21 Pullups
50' Handstand Walk
21 Pullups
50' Handstand Walk
ARLINGTON WOD-
BB GYMNASTICS- as RX'd
Skill- As RX'd
Conditioning:
3RFT- 14 Burpee over box (24")
10 pull ups (if available). 21 push ups if not
50' walking lunge w/ plate pressed overhead (or young daughter).
I have to look up Heaving Snatch Balance, but this looks brutal and awesome! Also, the 2nd video won't play.
ReplyDeleteT- Heaving Snatch balance is where you start w/ weight in a 'snatch press' position (behind neck). W/ some hip pop, you then drive yourself down into the bottom of the Overhead Squat position.
ReplyDelete3 Position Snatch: 95, 100, 105, 110, 115, 120, 130. (three attempts to get high hang at 130).
Snatch DL (3x3): 200, 215, 215
Snatch Bal (3x3): 115, 120, 135
Balance felt good at end. Starting to get used to driving down under bar.
Conditioning
10min amrap
14 30" BJ BURPEE, 5s HS hold (try to get off wall), 21 pull ups. --> 2 rounds 12 burpees