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.
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 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.
Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the first movement (Row/Airdyne), then 4 Tabata rounds of Burpees. Repeat this cycle twice.
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BBG:
1) 135/155/165/175/185#
2) 155/175/195/205/205# – back was lit up, had to back down weight from last week’s singles. Last week I ended on 242#. I’m smoked
Duck: 95/105/115#
PP: 185/135/135# – can’t regress on shoulder recovery, backed this down and did split static press after the first round.
S:
235/245/265# – last set got tough
C:
Total: 141
Row 1: 42 (13/11/10/8)
Burp 1: 33 (9/9/8/7) – jump w/clap
Row 2: 37 (11/10/8/8)
Burp 2: 29 (9/7/7/6)
Had to use # instead of kg tonight so between the math and workout, it’s been one heck of a night. Brutal session especially with doubles that were supposed to be heavier than last week.
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