BB Gymnastics
1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength/Conditioning
1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.
ARLINGTON WOD (run warm up as needed)
BB GYM- As RX, but do high hang. Shrug, jump, get the F under it!
Strength/Cond
1a) HSPU or Handstand hold
1b) Press or Snatch Grip Press 3x3
1c) Sit ups 3x20
high box snatch (just below hip): 95, 115, 115, 125, 135 (woo hoo).
ReplyDeleteHB Clean: 165, 165, 165, 165, 165.
HSPU- 4kipping, 3, 2, 1
KBs- No issue w/ 25 @ 35#
PP- 75, 95, 95
RHyper- Used band...
high block snatches felt really good 65-75-75-75-75-80
ReplyDeletehigh block cleans -- embarassing. don't know what happened, especially after good snatches, but I could not pull or get under.
HSPU - 3 kipping, 3, 2
KBs - 25 @ 30#
PP - 75, 75, 75
RHyper - used bands, much more work, liked it
Glad tomorrow is a rest day, many muscles hurt (esp. legs)