BB Gymnastics
1) 7X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 7X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
2) 7X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press – heaviest possible, rest 60 sec.
3b) 3X5 Push Press – heaviest possible, rest 60 sec.
Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.
Conditioning
7 rounds for time and calories of:
30 Seconds ME Row for Calories
2 Muscle-Ups
5 Power Snatches 115/75#
2 Muscle-Ups
5 Power Snatches 115/75#
Rest 1:1
Notes: Round times should include 30 second row.
Not sure where to start.
ReplyDelete7x2 off the blocks is kind of rough. 1st not so bad, second a lot harder.
Snatch: 115, 120, 125, 130, 140, 145 (1). Need to go heavier next time.
C&J: 155, 175, 180, 180, 180, 180. Stayed at 180 cause jerk form was bad. Wanted to get it locked in so didn't move up in weight. Last rep was pretty good.
Duck walk- sucks.
P.Press- 135, 145, 155.
Conditioning:
2:00 13cal, 0 mu
2:06 13cal, 0 MU (almost got 1)
1:46; 2:06: 2:14..... 13 cal each time too
I did this yesterday.
ReplyDeleteIt sucked.
I used saw horses for boxes. They're a little too tall. But it worked. I was able to get up to 135 on the clean and started to fail. Snatch I stayed light and worked on form.
Skipped all but Duck walk one, just doesn't feel 'right'
Conditioning I subbed 30 sec. of burpees for the row and did 2 Pendlay rows + 2 dips for the muscle ups.
was brutal and fun.