BB Gymnastics
1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) – heaviest possible, rest 60 sec.
2a) 5X3 Hang Clean Pull (aka Clean Shrug) – heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Push Press – heaviest possible, rest 60 sec.
2a) 5X3 Hang Clean Pull (aka Clean Shrug) – heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Push Press – heaviest possible, rest 60 sec.
Strength
High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% - rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
Courtesy of compWOD
5-4-3-2-1 of:
Clean & Jerk 165/115#
Muscle-Ups
Muscle-Ups
For time.
ARLINGTON WOD:
BB GYM- Same
Strength- If not at 'Y', do Front squats w/ an appropriate weight (clean from floor). Pause for 3 count at bottom. Drop% down from 1RM Frt Squat to 50, 55, 60%. (saving the cement floor).
Conditioning-
5-4-3-2-1
135# Hang clean & Jerk
Clapping Push up (figure out how to get rings or pull up bar in garage!)
ARLINGTON WOD:
BB GYM- Same
Strength- If not at 'Y', do Front squats w/ an appropriate weight (clean from floor). Pause for 3 count at bottom. Drop% down from 1RM Frt Squat to 50, 55, 60%. (saving the cement floor).
Conditioning-
5-4-3-2-1
135# Hang clean & Jerk
Clapping Push up (figure out how to get rings or pull up bar in garage!)
3 position Cleand + Jerk: 135, 145, 155, 165, 165, 175.
ReplyDeleteHang shrug: 185, 185, 215
P.Press: 135, 145, 155.
Squat: 2x8- 205 (should've been 215).
2x5- 230
1x5-245
No time for conditioning....