15oct12: Monday Snatch and Stuff

BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Hi-Pulls – heavier than last week, rest 60 sec.

Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

2b) 3X5 Non-Heaving Drop Snatch – heavier than last week, rest 60 sec.

Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.

Skill

12 Minutes Chest Facing Wall Handstand & Shoulder Touch Practice.

Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters begin to try to some shoulder touches. Do not let your hands or nose drift away from the wall while performing shoulder touches. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it's not that serious.

Conditioning

24Sep12: Monday Hang Snatch

BB Gymnastics:

1) 7X2 Hang Snatch - heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull - heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance - heavier than last week, rest 60 sec.

Skill

5 minutes Handstand/Handstand Walk practice.

Notes: Try to spend the majority of this time inverted. If you can only get into a handstand against a wall, then try to play with balancing just the wall. If you can freestand, then attempt to walk. If you can walk practice turns. Etc.

Conditioning

Run 400m
21 C2B Pullups
12 DB Thrusters 55/35#

Run 400m
15 C2B Pullups
9 DB Thrusters 55/35#

Run 400m
9 C2B Pullups
6 DB Thrusters

I'm gonna modify the OUTLAW Way a bit so we (or me) are not going overhead three days in a row AND we try to keep things under an hour