23Sep13. DE-LOAD week. enjoy this. we've been squating a ton and its time to recover a bit

BBG-

12min Hi-Hang Snatch (3" below  hip)
Concentrate not on weight, but speed under bar. 
Get Down!



Conditioning
3RFT
400M run
15 Thrusters (95#)
15 pull ups

22Oct12: Monday - Snatch, skill, conditioning.

121015:

BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.

Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.

2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec.

Skill

12 Minutes Chest Facing Wall Handstand & Handstand Walk 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, you may begin to try to walk away from the wall. As you walk away from the wall do not let your body fold. 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

For time.

30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B

(If we don't remember to bring the 'bells,  DB thrusters can be substituted)

The Championship Fight

Championship Fight.

5 Rounds.  1 Round is the following for time:

10 Thrusters (95#/ 65#)
10 Burpees
10 Pull ups

Rest 1 min between rounds.  Add total time for all five rounds

6:00 or less-      Crushing Knockout
6:01-7:00-         Win by TKO
7:01-7:30-         Win by uunanimous decision
7:31-8:30-         Win by split decision
8:30-                  DRAW
DNF                   Loss


mer-   11:35.   Fought in the heavyweight division today.   Hung tough through the first 3 rounds.  Got knocked down at the end of 3 and 4, but came back and bloodied the champ in round 5.   Awesome work!

jz-   8:13.   Started fatiguing in round 3.    Hung on in 4&5.  Felt punch drunk.  Burpees fell apart.


Easy week is over.   DO THIS WORK OUT and comment on your results.


The grain challenge is on.  ( Hello red wine. )

Take your before pictures.