19Dec12: Wed. FGB baby!

BB Gymnastics
1) Every 20 seconds for 4 minutes (13 total reps):
1 Power Snatch @ 75% (of max Snatch any style)
2) Every 20 seconds for 4 minutes (13 total reps):
1 Power Clean @ 75% (of max Clean any style)


Conditioning

FGB

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

•    Wallball Shots: 20 pound ball, 10 ft target. (Reps)
•  Sumo Deadlift High-Pull: 75 pounds (Reps)
• . Box Jump: 20" box (Reps)
• . Push Press: 75 pounds (Reps)
• . Row: calories (Calories)

29Nov11: Hang Snatch work

MER- First attempts

MER 4th Attempt (getting close or at PR weight)

GS 1

GS 4

JZ 1

JZ 3

I am really embarrassed by my form.  I really need to work on this movement. 

Monday consisted of 100 burpee pull ups.  Pull up bar fixed  height about 3" above reach.   Not recommended 12".

Up next for this three day cycle is Santora.  A Fight Gone Bad Style (FGB) work out consisting of:

• 155# Sq Cleans
• 20' shuttle run (out- forward, back- backward)
• 245# Dead Lift
• Burpees
• 155# Jerk (shoulder to overhead)

As many reps as possible.   3 Rounds, 1 min per movement.  1 min rest between rounds.

Thursday: 30Jun11 FGB at the GM BOX

3 RFT: 
1min max reps of

Row (calories)
Wall Ball
75# SDHP  (55# for the better halves)
24# Box Jump
75# Push Press

1 min rest between rounds.






El Jefe taking down the steering engineer: