BB GYM
10 x 1 Power Snatch Heavy, but not your max. Every 45s
10 x 1 power clean & jerk. Again, heavy but not max. Every 45s
Strength
1a) 3x8 Jumping good morning. Heavy but perfect
1b) 3x8 reverse hypers
1c) 3x8 DB seated strict press
Conditioning:
4x400M 1-1 work/rest. ALL OUT Baby. G. Sullivan is gunning for you!
Showing posts with label db press. Show all posts
Showing posts with label db press. Show all posts
Tuesday, November 13, 2012
Tuesday, October 16, 2012
17OCt12: Wed. Typical High Box and Strength....
BB Gymnastics
1) 7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 7X2 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 7X2 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength/Conditioning
1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X15 Reverse Hypers – heavy, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.
1b) 3X15 Reverse Hypers – heavy, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.
Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.
Sunday, October 7, 2012
08Oct12: Monday
BB Gymnastics
1) Snatch: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 90%, 4X1 @ 70% - rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Hi-Pulls – heavy, rest 60 sec.
2a) 3X5 Snatch Hi-Pulls – heavy, 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 - heavy but fast, 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
5 minutes HS Walk & HS Walk turning practice.
Notes: If you are fairly proficient, set up cones or something to turn around. Set them up no more than 10' apart and attempt to turn in both directions. If you are not proficient simply practice walking.
Conditioning
5 rounds for total working time:
25 Jumping Squats @ 45# DEMO VIDEO
20 KB Push Press @ 24/16kg (2 KBs/2 arms) (sub DB if needed)
15 Pullups
20 KB Push Press @ 24/16kg (2 KBs/2 arms) (sub DB if needed)
15 Pullups
Tuesday, October 2, 2012
02Oct12: Wed is Funday
BB Gymnastics
1) 5X2 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X2 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X2 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength/Conditioning
1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X10 Strict Weighted Chest to Bar Pullupsx – heaviest possible, rest 30 sec.
1c) 3X20 BB Stepups 20" (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec.
1b) 3X10 Strict Weighted Chest to Bar Pullupsx – heaviest possible, rest 30 sec.
1c) 3X20 BB Stepups 20" (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec.
Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended.
Subscribe to:
Posts (Atom)