BB Gymnastics
1) 5X1 3 Position Snatch @ 75% (low to high) - rest 60 seconds, DEMO VIDEO
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) - rest 60 seconds
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) - rest 60 seconds
Strength
1) Back Squat:
-Every 30 seconds for 4:00 minutes - 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes - 1 rep @ 90% (5 total reps)
-Every 30 seconds for 4:00 minutes - 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes - 1 rep @ 90% (5 total reps)
2) 5X3 Front Squats (3 count pause on 1st rep) - heaviest possible, rest 60-90 seconds.
Conditioning (you can stagger start this so 3 can go through at a a time, start after the min rest)
2 min ME Row for Calories
-rest 1 minute
4 min AMRAP of:
15 Pushups (hand release)
10 T2B
15 Pushups (hand release)
10 T2B
-rest 1 minute
4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups
15 Jumping Squats 45#
10 Pullups
-rest 1 minute
2 min ME Row for Calories
So..the good news: didn't hurt myself, no permanent damage from the weekend.
ReplyDeleteThe bad news: I was gassed after the snatches! Still got them and the cleans and jerks done, but they hurt.
Back squats: 200# first set, 210# second.
Front squats: 135, 145, 145, 145, 145.
Row: 38 cal
Push ups/T2B: 3 rounds
Jumping squats/Pull ups: 2 rounds + 5 reps
Row: 31 cal
I am whipped. This took a lot out of me.
ReplyDeleteSnatch: 115. Pretty good
C&J: 165. Failed last high hang. tried to concentrate on pulling under and forget to get bar up. Jerks were pretty good.
Squat: 275 and 295.
Fr Sqt: 155, 175, 185, 205 (2). didn't do last set 'cause of time
Conditionting:
Tried to maintain 'all out effort' through each interval.
41C; 3+15, 3+23, 34 (it was 35 when i went to locker room, but i'll document what it was when i fell off!)
Ran 2 miles, 19min
ReplyDeleteCindy, 10 rounds and 1/2 a pull up.