BB Gymnastics
1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.
3a) 3X3 5-Step Duck Walk - medium/heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press - heaviest possible, rest 60 sec.
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.
3a) 3X3 5-Step Duck Walk - medium/heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press - heaviest possible, rest 60 sec.
Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.
Strength
Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.
Conditioning Complete A or B
(A)
Complete 2 cycles of...
4 round Tabata of:
Row for Calories OR Airdyne for Calories (Airdyne is the preference)
*Rest 1 minute.
4 round Tabata of:
Burpees
*Rest 1 minute.
(B)
Fran
21-15-9
95/65 Thrusters
Pull ups
