BBG
1) 7X1 3 First Pulls + 1 Hang Snatch - heaviest possible, rest 60 sec.
Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.
Skill/Midline
1a) 3X10 Strict T2B- rest 60 sec.
1b) 3XME "Nose & Toes" Handstand Holds - rest 60 sec.
1b) 3XME "Nose & Toes" Handstand Holds - rest 60 sec.
Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5" from the wall.
Conditioning
10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 135/95#
3 Burpee Box Jumps 30/24"
3 C2B Pull-ups
6 Hang Clean to Thrusters 135/95#
6 Burpee Box Jumps 30/24"
6 C2B Pull-ups
9 Hang Clean to Thrusters 135/95#
9 Burpee Box Jumps 30/24"
9 C2B Pull-ups
12...
3 Burpee Box Jumps 30/24"
3 C2B Pull-ups
6 Hang Clean to Thrusters 135/95#
6 Burpee Box Jumps 30/24"
6 C2B Pull-ups
9 Hang Clean to Thrusters 135/95#
9 Burpee Box Jumps 30/24"
9 C2B Pull-ups
12...
Wasn't really into it this morning. Form stunk. 115,115,125,125,135,135(f), 135.
ReplyDeleteT2B and N2W- no issues for the most part
Metcon: Finished 9s.
I’m really loving the way these BBG tire out specific muscles and leave me no choice but to do it right. Did 105, 115F, 115, 115 125, 125, 135F. Biggest problem was getting under the bar without being totally duck footed. I continue to penalize myself one OHS with a hold at the bottom with my feet in good position every time I do that. Seems to be helping since 125 felt GREAT. 135 totally failed.
ReplyDeleteThe conditioning was all sorts of sux. Did the burpees facing the 20 in box and jumped onto the box from where I got up from the burpee. Subbed dips for pull ups and lost a lot of time on the HC to thursters. Those were hard. I did the 6 round plus 7 hang cleans. Really felt it in my hips. Towards the end it almost seemed like getting under it was the only way it was happening.
Nice work tim. HC thrusters sucked the energy out of me. Still haven't recovered. Glad to hear you keep form the first priority in bbg. that is the point of it.
Delete