Tuesday

BB Gymnastics

1) 5X3 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec.

*Worked up to 165#

2a) 5X3 Snatch Pull – heavy, rest 45 sec.

*Worked up to 245#

2b) 5X3 Heaving Snatch Balance – heavy, rest 45 sec.

*Worked up to 265#

Strength

1a) 4X8 Weighted “Strict” GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor)

*8/7/7, didn’t use weight, still trying to develop capacity for this movement.

1b) 4X3 BB TGU – heavier than last week, 3 each arm, rest 60 sec.

65/65/75/95

Conditioning

2) 5 rounds for total working time of:

         9 Hang Squat Cleans 185#

         18 Burpees

*1:27/1:30/1:45/1:32/1:27

*All Squat Cleans U/B except Round 3. Burpees were slow but that was the price of going U/B during cleans for me.

         *Rest 1 minute between rounds.