05jun13: Wed. Clean, Jerk....

BB GYM

10 x 1 Hi hang clean + 1 Jerk

Conditoning

20 Burpee Over-the-Box Jumps 20"
40 GHDs

20 Burpee Over-the-Box Jumps 20"
40 Row for Calories
20 Burpee Over-the-Box Jumps 20"
40 C2B Pullups
20 Burpee Over-the-Box Jumps 20"

20mar13: Wed, cycle concludes 13.3 is next

i am tempted to skip the BBG w/ the way my shoulders feel and do some crazy metcon, but we'll see.

BB Gymnastics

1) 5×3 Hi-Hang Snatch - heaviest possible, rest 60-90 sec. DEMO VIDEO

2) 5×3 Hi-Hang Cleans + 1 Push Jerk - heaviest possible, rest 60-90 sec. DEMO VIDEO

*Notes: Three Hi-Hang Cleans should be performed, then one Push Jerk after the final Clean.

Conditioning

For time:

Run 800m
40 KBS 24/16kg
Run 800m
40 KBS 24/16kg
Run 800m

Goal is unbroken swings and negative splits on your 800s

02Oct12: Tuesday Squats and fun.

BB Gymnastics    (15-20min)

1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press – heavier than last week, rest 60 sec. DEMO VIDEO

Strength   (15min)

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning      (15-20min)

4 rounds for total working time of:    

10 UB Front Squats @ 70%
Run 400m

Rest 90s