29May13: Form + Strength -> carryover into conditioning

BBG

1) Every 30 seconds for 3 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 3 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

Conditioning

For time:

20 Pistols (alternating)
20 DB Snatches (alternating) 50#
20 Pistols (alternating)
20 DB Snatches (alternating) 50#
20  Box Jumps 24""
20 C2B Pullups
20 Box Jumps 24"
20 C2B Pullups

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20May13. Monday. Find your max and the get some conditioning in.

BB GYMNASTICS:

20min to find 1RM SNATCH

Keep good form.  IF you have trouble, go down, and come back up.

ARMS DON'T Bend until full hip extension See....

Conditioning

4 rounds for total working time of:

Row 500m
5 Burpee Muscle-Ups  (or attempts)  ***
14 DB Snatches (alternating) 50#

Rest 1:1

**  SUBSTITUTION-  5 x 1 Burpee pull up + 1 K2E.    (burpee pull up then K2E =1 rep)



I need to work at this: