BB Gymnastics
1) Snatch: 2X1@80%, 2X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 4X1@80% – rest 30-60 seconds.
2) Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.
2) Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.
Conditioning
3 rounds for total working time of:
5 Over-the-Box Jumps 20" with alternating Lateral Hurdle Jumps 20"
25 KB Swings 32/24kg
5 Over-the-Box Jumps 20" with alternating Lateral Hurdle Jumps 20"
25 Pullups
25 KB Swings 32/24kg
5 Over-the-Box Jumps 20" with alternating Lateral Hurdle Jumps 20"
25 Pullups
Rest 1:1
That hurt....
ReplyDeleteSnatches:
1,1 @ 80%- 120
1,1 @ 85%- 130
1,1 @ 90%- 135
1,1 @ 95%- 145 (felt good)
1,1,1,1 @ 80%- 120 (every 30s)
Clean and Jerk:
1,1 @ 75%- 150
1,1 @ 80%- 160
1,1 @ 85%- 170
1,1 @ 90%- 180
1,1,1,1 @ 75%- 150 (every 30s)
Conditioning (w 70#kb)
2:27, 4:10, 5:09. unbroken first round. Not so much on round 2 and 3....
I don't really understand the jumping stuff...is that jump forward and than sidways?
ReplyDeleteAlso, I need a sub for pull ups. I'm thinking thursters. Because why the hell not.
Best laid plans got messed up. Not too mad because they were messed up by wathing a UFC fight with my father in law. Than I decided to do a quick work out.
ReplyDeleteRan .8 miles in 8:04 (thought it was a mile at the time)
30 Ground to over head at 145 in 9:22.
Total time 30 minutes with stretching. And I knocked 3 minutes off the 30 GTOH I did a couple of weeks ago.