09Sep13: LAST week to enjoy the GM Gym.....

BBG
Compare to 130729.
1) 10 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.
MAKE SURE YOU DO the 3 @ 90%!  I decreased the time to establish 1RM to insure we do 3 heavy!!!!!

3a) 4X8 Weighted Ring Row (feet should be even with the hands – heaviest possible, rest 60 sec.
3b) 4X6 Jumping Good Mornings @ 40%-50% of C&J Max DEMO VIDEOS – rest 60 sec.




Conditioning
Run 5k.

14Nov12: Wed = work day

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!

23Oct12: Tuesday- Long, as usual

 121023

Will be working from home Tue. AM, so may end up doing this later or on WED.

BB Gymnastics

1) Clean and Jerk: 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 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat:

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00

Conditioning

5 rounds for total time of:

15 C2B Pull-ups
Run 200m
20 Wall Balls 20/14#

Rest 1:1