BB Gymnastics
1) Snatch: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Hi-Pulls – heavier than last week, rest 60 sec.
2a) 3X5 Snatch Hi-Pulls – heavier than last week, rest 60 sec.
Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.
2b) 3X5 Non-Heaving Drop Snatch – heavier than last week, rest 60 sec.
Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.
Skill
12 Minutes Chest Facing Wall Handstand & Shoulder Touch Practice.
Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters begin to try to some shoulder touches. Do not let your hands or nose drift away from the wall while performing shoulder touches. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it's not that serious.
Conditioning
Tim- Keep up the good work. Its seems like you've found a groove now that you have a goal...
ReplyDeleteToday stunk for me.
Snatch- 2x2 @ 100
2x1 @ 110
2x1 @ 125 (tweaked my lat catching it) 2x1 @ 140 (failed 3 times)
4x1 @ 120 Got em, but felt the muscle in back being a bit 'off'.
3x5 Hi Pull @ 155
3x5 Drop snatch @ 45, 85, 90. Working form
2 ROunds
1min 135# Bench PRess
1min 153# Frt Squat
1 min pull ups
1min rest
21, 17
12, 11
21, 29
I'm on a mission.
ReplyDeleteMonday started my week of lifting first. My plan was to do a light DT
5 RFT of 12DL, 9 Hang Clean, 6 Push press at 135. DNF
Round 1 took 10 minutes because I had to break up the cleans and the presses so badly. The load was too high. So I decided to change plans. I recovered, stretched my shoulders and did 30 Clean and Push press at 135 for time. Took 13:46 and I still feel busted up. Load was high enough that if I didn’t explode from the ground I couldn’t clean it. Ended up breaking it up into sets of 2 or 3. Also had to use veyr good form or I'd fail out. This is a big change from when I could just fling 135 around like nothing.
Then I ran 2 miles in 23 minutes.