BB Gymnastics
1) 7×1 Low-Hang Snatch (3 count pause) + Vertical Hi-Hang Snatch - heaviest possible, rest 60-90 sec. DEMO VIDEO
2) 7×1 Low-Hang Clean (3 count pause) + Vertical Hi-Hang Clean + Push Jerk - heaviest possible, rest 60-90 sec.
Notes: On both the Low-Hang Snatch and Clean the barbell should be deadlifted to the hang, then lowered to 1-2" off the floor. Once the barbell is in the Low-Hang position, a 3 count static pause is required. After the Low-Hang Snatch or Clean is performed, without returning the barbell to the floor, the Hi-Hang Snatch or Clean should be performed with little or no forward inclination of the torso. Try to remain as vertical as possible.
Conditioning
1 minute ME Muscle-Ups
*Rest 1 minute.
3 rounds for time of:
5 Wall Walks
75 Double-Unders
5 Push Jerks 165/105#
75 Double-Unders
5 Push Jerks 165/105#
*Rest 1 minute.
1 minute ME Muscle-Ups
Thought this would be an easier (relatively) day. Not so fast.
ReplyDelete7x1 Low Hang + Hi Hang Snatch:
95,95,105,105,115,115,125. tried to just work form
7x1 Low Hang+ Hi Hang clean + 1 Jerk:
135,135,145,145,155,155,165. widened my grip a bit and jerk felt a lot better. Maybe this will fix my problems...
Conditioning
1MU (4 attempts in 1min)
15:30