I'm trying to get my elbow back to normal, and my meeting schedule is a little whacked so I will post the schedule as RX'd, but may not be following exactly along. GSully had a great point this week. At the end of the open we will have been doing OUTLAW for almost a year. Obviously improvement will be measured and plans potentially adjusted (or not).
BB Gymnastics
1) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 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
(I think i will only be doing the 5x1 on the snatchs)
2) Clean & Jerk: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 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
4 rounds for total working time of:
8 Hang Squat Clean to Thrusters 115/95/75# (pick something that will get ou 8 unbroken)
12 Burpee Over-the-Box Jumps 24/20"
16 KBS 24/16kg
12 Burpee Over-the-Box Jumps 24/20"
16 KBS 24/16kg
Rest 1:1
BRING YOUR BEAST MODE
5x1 snatch @ 120#: Felt pretty good.
ReplyDeletemoved to C&J to save time AND elbow.
5x1 @ 160, worked to press under bar.
2x1 @ 180,
3x1@ 190 (first one was good. Little 'press', but got worse on the next two)
8x1@140 (all full squat)
Conditioning
did 90s rest and only had time for 3 rounds.
115# thrusters, first round 24" box, then changed it to 20". 55#kb.
3:00
3:27
4:07
I would have preferred the 1:1 rest to really go 'beastmode' during all rounds, but i was getting slower and slower.