Wednesday

BB Gymnastics

1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.

*This felt horrible today, not sure why

195/210/220/230/220/210

*Had only a handful of successful attempts..frustrating but just need to keep in mind that there are always going to be days like this and just can't get too worked up about it. 

 

Strength

Work quickly to a near 2RM HBBS. Then every 30 seconds, for 5 sets, remove 5% and perform 2 reps.

*375/355/335/320/305/290

*Felt alright, still not that great

    Notes: Your “near” 2RM should be a difficult first rep and a VERY difficult second rep. Do not miss, but do not cut yourself short. Try to get to your “near” 2RM with no more than 5 sets.

Accessories

1b) 3X5 Pendlay Rows – heavy, rest 60 sec.

 *185/205/205

Conditioning

1 Minute ME Bar Muscle-Ups - (9)

*Then immediately begin-

3 rounds for time of:

120m Shuttle Run (10-20-30m sections)

5 KB Snatches Left Arm 24/16kg

5 KB OH Walking Lunges 24/16kg

5 KB Snatches Right Arm 24/16kg

5 KB OH Walking Lunges 24/16kg

20 GHD Situps

*9:18

 

*Then immediately repeat-

1 Minute ME Bar Muscle-Ups - (5)

Score should be reported as total Bar MU & time for the triplet.

*14/9:18