BB Gymnastics
1) Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
Conditioning
3 rounds for time of:
12 Burpee Over-the-Bar"
7 Deadlifts 275/185#
7 Deadlifts 275/185#
3 Muscle-Ups
Nice. This will be fun.
ReplyDeleteThat was a lot of work. Next week I will post both Snatch and C&J reps, but I will probably pick just one. We ran out of time so we pulled MU out of the conditioning.
ReplyDeleteSnatch:
5x1- 120
3x1- 135 (failed first two)
2x1- 145 (failed one, don't remember which)
8x1- 105
C&J
5x1- 165
3x1- 185
2x1- 195 (failed both jerks)
8x1- 145
Conditioning
3RFT
12 Bar of Burpees
7 275# Deadlift
4:59
Rested to much before Rd 2 and 3, thought sub 4:30 was possible.
I thought this would be easy. It sort of seemed easy as I was doing it...than all of a sudden it got really hard. I think it was the Curtis Presses but I couldn't get under the bar on the snatch to save my life. Got pissed and did an OHS to break parallel. My C&J loads were almost the same as Joe's squat loads.
ReplyDeleteTook 10 minutes to do the conditioning. Subbed in 3L dips (sort of a letter L) for muscle ups because; 1. I don't have rings or a pull up bar and 2. I can't do a muscle up. Did a good stretch.