BBG
1) 5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.
2) 4X3 Dip Squats @ 110-120% (of max Jerk) – rest 90 sec. DEMO VIDEO
Strength - not maximal
a) 3x6 ring dips
b) 3x6 weighted pull ups
c) 3x3 push press at 5RM
Conditioning
1) 5 rounds for time of:
12 TTB
12 Burpee Box Jumps 24/20″
Rest 1:1 (include rest after final round before beginning #2)
2) 20/15 Muscle-Ups for time.
BBG
ReplyDelete1) 7X1 Snatch from blocks (just above knee) – 105-115-120(F)-120-130(F)-130PR!-135(F)
2) 3X3 Snatch 1st Pull (3 count pause at knee) – 145#
HBBS: 175# (back still toasty from 14.1)
Strength/Skill
1a) 3X60 (seconds) Freestanding HS Hold – longest HS held was 15 seconds
Conditioning
1) 5 rounds for time of:
12 TTB
12 Burpee Box Jumps 24/20″
Rest 1:1
R1: 1:08 (went out way.too.fast)
R2: 1:53
R3: 1:46
R4: 1:48
R5: 1:57
Spent the last mins working on MU transitions. Hit 1 MU with my retarded grip, sent pain into my elbow.
snatch warm up singles: 135, 155x2, 175x3
ReplyDeleteCnJ: 205, 225, 240, 250 (f), 225, 240, 250
dip squats: 275, 295, 295
dips: 53
pullups: 35, 53, 53 biceps are feeling it from the C2Bs
push press: 185
Cond:
11:55 total time for 5 rounds + rest, 16:20 including Mups
average 1:10 rounds
BBG:
ReplyDelete1) 185, 205, 215, 225, 245 (fail), 205 x 5 for practice
2) 335
Strength:
a) bw
b) 35
c) 155
Conditioning:
10:28 total working time for 5rds + rest
2:55 for 20 muscle ups
dip squats: 275, 295, 295
ReplyDeletedips: 53
pullups: 35, 53, 53 (had to break on last set)
Cond:
14:05 total time for 5 rounds + rest