BB Gymnastics
1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds, DEMO VIDEO
2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds
2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds
Strength
1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% - rest as needed.
2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).
Conditioning
8 minute AMRAP of:
8 Ring Dips
16 KBS 32/24kg
16 KBS 32/24kg
Did this one a day late and then modified for a suddenly sore elbow.
ReplyDeleteSquats:
8 @ 225
5 @ 260
3 @ 275
3x2 @ 295
Front Squats: 7x2 @ 175 (tried to do this every 30s)
4x800M run (3min rest): 3:06, 2:50 (think i miss counted laps), 3:14, 3:20.
I'll try to make up Wed on the rest day.