BB Gymnastics
1) Every 30 seconds for 5 minutes:
1 Power Snatch @ 75% (of max Snatch any style)
2) Every 30 seconds for 5 minutes:
1 Power Power Clean @ 75% (of max Clean any style)
Strength
1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height - elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height - elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO
Conditioning
Choose one…
Row: 3X1000m – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 3X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
The row picture is for G Sully, see how the hips are 'OPEN'?
Thanks, JZ!
ReplyDeleteActually, I watched two videos from the Journal this weekend that had Erin Cafaro talking through rowing technique. Very good stuff!
I was toying with running tomorrow, 'cause it's been a while. Probably will be a game time decision.
Power snatches - 90#
ReplyDeletePower cleans - 125#
3-Stop snatch pulls - 150#
Hang clean hi pulls - 120#
Split press - 100#
3x1k row - 4:02, 4:03, 4:06
Jury's still out on the effect of Cafaro advice. Was a bit slower on fastest row rates (1:42 last week, 1:53 this week), but I think I maintained the faster rate longer.
Monday was a rest day so I'm 1 day behind.
ReplyDeleteWED AM:
7x1 3 pos snatch. Maxed at 105.
7x1 3 pos clean + 1 Push jerk. Did them at 145
subbed DL for back squat
I hate front sqt
Subbed saw horse dips for ring dips and used a plate for KB swings for the met con. the right equipment would have made this harder. I flew.
WED PM: I was going to run 5 but i totally bonked at 2.5 miles so i called it good at ran home from there. Total run 3 miles.