BB Gymnastics
1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
Strength
1) Back Squat: EMOM for 5 minutes - 2 reps @ 80%
These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
2) 5X3 Front Squats (1st rep pause) - near heaviest possible, rest 90 seconds.
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.
Conditioning
90 seconds ME Double-Unders
Row 1K
100 Double-Unders
Run 400m
100 Double-Unders
Run 400m
Snatchs were tough today (i think it was the x2)
ReplyDelete125,130, 135(1)135(1), 135(1). Failed the last rep on 135...
C&J- 165, 170, 175 (f). Failed 175 again so moved on....
Squats 2reps EMOM - 265
Front Squats (off the floor - boo yahhh): 165, 170, 170, 175, 180.
Conditioning: 11:27. (MER smoked me on this. DU stunk)