13Mar13: Wed.

BB Gymnastics

1) 7×1 Low-Hang Snatch (3 count pause) + Vertical Hi-Hang Snatch - heaviest possible, rest 60-90 sec. DEMO VIDEO

2) 7×1 Low-Hang Clean (3 count pause) + Vertical Hi-Hang Clean + Push Jerk - heaviest possible, rest 60-90 sec.

Notes: On both the Low-Hang Snatch and Clean the barbell should be deadlifted to the hang, then lowered to 1-2" off the floor. Once the barbell is in the Low-Hang position, a 3 count static pause is required. After the Low-Hang Snatch or Clean is performed, without returning the barbell to the floor, the Hi-Hang Snatch or Clean should be performed with little or no forward inclination of the torso. Try to remain as vertical as possible.

Conditioning

1 minute ME Muscle-Ups

*Rest 1 minute.

3 rounds for time of:

5 Wall Walks
75 Double-Unders
5 Push Jerks 165/105#

*Rest 1 minute.

1 minute ME Muscle-Ups

25Feb13. Monday. Back to work.

BBG

1) 5X3 Low Hang Snatch (1" off floor) - heaviest possible, rest 60 - 90 sec.

1. Notes: These should be performed UB if possible, but it is not required.

2. 2a)  3X3 Snatch First Pulls + Hang Snatch Pulls - heavy, rest 60 sec.

1. Pause for 3 counts at the top of the first pull. Then, from the hang position (end of the first pull), perform a snatch pull.

2b) 3X3 Snatch Grip Push Press + OHS - heavy, rest 60 sec.

Skill/Midline

1a) 3X20 UB GHD Situps (as fast as possible) - rest 60 sec.

1b) 3XME "Nose & Toes" Handstand Holds - rest 60 sec.

1. Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5" from the wall.

Conditioning

For time:

60 Double-Unders

3 Power Cleans @ 165/100#

30 Wall Balls 20/14#

6 Power Cleans @ 165/100#

15 T2B

9 Power Cleans @ 165/100#

15 T2B

6 Power Cleans @ 165/100#

30 Wall Balls 20/14#

3 Power Cleans @ 165/100#

60 Double-Unders

18Feb13: Monday. WTF?

I am on vacation, so enjoy today

BB Gymnastics

1) 7X2 Snatch Deadlift + Low Hang Snatch (1" off floor) - heaviest possible, rest 60 sec.
2a) 3X3 Snatch First Pulls - heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip Push Press - heavy (no misses), rest 60 sec.

Skill/Midline

1a) 3 X ME UB T2B - rest 60 sec.
1b) 3X10 Reverse Hypers - very heavy, rest 60 sec.

Conditioning  (11min)

1 min ME Rope Climbs 15'

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15'

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15'

*Please list total reps of AMRAP and total Rope Climbs separately.

Notes: HSPU standard is 45# (hi-temp style) plates with an ab-mat between for men, and 25# (hi-temp style) plates with an ab-mat between for women. This is one continuous piece which should take 11 minutes total.