BB Gymnastics
1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds, DEMO VIDEO
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds
Strength
1) Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)
2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.
Conditioning
2 min ME Row for Calories
-rest 1 minute
4 min AMRAP of:
15 Pushups (hand release)
10 T2B
-rest 1 minute
4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups
-rest 1 minute
2 min ME Row for Calories
-
BBG:
1) 82.5kg – Based on 110kg (242#)
2) 102.5kg – Based on 136kg (300#)
S:
BS: 155kg @ 85% & 162.5kg @ 90% – Based on 400#
FS: 125kg – took it easy on this one because of shoulder
C:
60 cals
3 rounds + 7 reps
4 rounds
42 cals
I'm not sure I should have done the cleans on the BBG. Shoulder smoked. *sigh* we'll see how it feels tomorrow.
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