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.

13Feb13: Wed work

BB Gymnastics

1) 7x1 Snatch from blocks (just above knee) - heavy but perfect, rest 60 sec.

2) 7x1 Clean from blocks (just above knee) + 1 Push Jerk - heavy but perfect, rest 60 sec.

Conditioning

Run 5k