Tuesday's are always the hardest (with Mondays and Fridays). Of course toda will still take you awhile....
I will be in OSH today so will be making this up Thursday (maybe).
Notice the 'perfect' on the 3 stop pull? THAT means burn that form in...
BB Gymnastics
1) Every 30 seconds for 5 minutes:
1 Power Snatch @ 80% (of max Snatch any style)
2) Every 30 seconds for 5 minutes:
1 Power Clean @ 80% (of max Clean any style)
Strength
1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. DEMO VIDEO
1c) 4X5 Split Press – heavy, rest 45 sec. DEMO VIDEO
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. DEMO VIDEO
1c) 4X5 Split Press – heavy, rest 45 sec. DEMO VIDEO
Conditioning
Choose one…
Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Either choice, try to avoid this......
So, is the last picture an example of proper form?
ReplyDeleteSnatches 95
ReplyDeleteCleans 130
3-stop Pulls 140, 140, 140, 140
Pendlay Rows 150, 155, 155, 155
Split Press 80, 80, 80, 80
Row 4:30, 4:29, 4:30
Kristine accused us of sandbagging to avoid burpees. Us?!? Maybe next time you row/run without knowing your time.