21May13: Tuesday. HBBS and some conditioning.......

5X3 Tempo HBBS @ 80% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.









-then-


For time:
50 Double-Unders
30 HSPU (reg standard)
20 TTB
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB

14May13. Tuesday. Today we train STRENGTH!

Strength

1a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec. DEMO VIDEO
    NOTE:   BACK ANGLE SHOULD REMAIN CONSTANT
1b) 5X2 Tempo HBBS @ 80% – rest 60 sec.

2a) 3X10 Reverse Hypers – medium/heavy rest 45 sec
2b) 3XME UB TTB – rest 45 sec.


Conditioning:  

"Jackie"

Row 1k
50 Thrusters 45#
30 Pullups

01May13. Clean, Jerk, condition

7X2 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

-then-

3 rounds for total working time of:
10 HSPU
15 TTB
50 KB Hi-Pulls 24/16
Rest 1:1
*Notes: KB Hi-Pulls begin with the KB touching the ground and end with the hands at the chin with the elbows above the hands.