BB Gymnastics
1) Snatch: 3X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 3X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@80%, 2X1@85%, 2X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@80%, 2X1@85%, 2X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds.
Conditioning
5 Rope Climbs 15'
10 Wall Balls 20/14#
4 Rope Climbs 15'
15 Wall Balls 20/14#
3 Rope Climbs 15'
20 Wall Balls 20/14#
2 Rope Climbs 15'
25 Wall Balls 20/14#
1 Rope Climbs 15'
30 Wall Balls 20/14#
10 Wall Balls 20/14#
4 Rope Climbs 15'
15 Wall Balls 20/14#
3 Rope Climbs 15'
20 Wall Balls 20/14#
2 Rope Climbs 15'
25 Wall Balls 20/14#
1 Rope Climbs 15'
30 Wall Balls 20/14#
For time.
*Rest 2 minutes, then:
3 minute AMRAP of:
Bar Muscle-Ups (trying to think of good sub, maybe regular MU?)
I can do the BBG...think I'll sub micheal + 50 Knees to elbow for the conditioning.
ReplyDeleteSnatch- 2x1 @120 (should've done 125), 2x1 @135, 2x1 @140, 2x1 @135, 3x1 @125 (did a 1x3 so 1-3s break btw reps)
ReplyDeleteC&J- 3x1 @160, 2x1@170, 2x1@180, 2x1 @170 (1x2), 3x1 @ 160 (1x3). Last two sets 1-3s btw reps.
Conditioning. Need to work on foot holds. G Sully (the spider monkey) raced up and down rope like froning in the second games. I was like the time he fell off.....
15:00 time cap made it down to 1 rope climb. (for those really keeping track that means I did NOT do the rope climb or the last 30 wall balls)
Great to be back....
They day got away from me.
ReplyDeleteneeded to run to get the blood flowing. Playground was getting wattered so no Micheal.
Ran 2 miles, forgot to start my watch but i wasn't fast.
Didn't have a lot of time so I skipped BBG
21/15/9
225# DL
HSPU
PU (strict)
15:22
Not a great time. But my ROM is getting better on the hand stands.