09Sep13: LAST week to enjoy the GM Gym.....

BBG
Compare to 130729.
1) 10 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.
MAKE SURE YOU DO the 3 @ 90%!  I decreased the time to establish 1RM to insure we do 3 heavy!!!!!

3a) 4X8 Weighted Ring Row (feet should be even with the hands – heaviest possible, rest 60 sec.
3b) 4X6 Jumping Good Mornings @ 40%-50% of C&J Max DEMO VIDEOS – rest 60 sec.




Conditioning
Run 5k.

19aug13. Monday Snatch and stuff

BBG

1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2" from floor- to the hang at the top of the knees).

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 - rest 90 sec.

3a) 5X2 Snatch First Pull (top of knee) - heavier then last week, rest 60 sec.
3b) 5x5 Pendlay Row - heaviest possible, rest 60 sec.

Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.

Conditioning

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME Strict Pull ups (7 cap)
ME Burpees

*Rest 1 minute.

Notes: The cap on Pull-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.