Friday, May 18, 2012

Friday May 18, 2012

BB Gymnastics/Conditioning
*This should be performed as one continuous effort. MAKE SURE to read the notes below.
1) 4X1 Snatch (any style) @ 85% – rest 40 sec.  145lb
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec.  155lb
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%  160lb
Notes: 40 seconds rest should be taken after the final snatch @ 85% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.
Strength
1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 75 sec.  185lb  x5, x3+1squat, x3+1squat, x2+2squats.  Weight was too heavy.  First time doing 1&1/4 Front Squats.  Over estimated myself!
1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 75 sec.
Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.
Conditioning (pain threshold)
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean) 180lb (did full power cleans by mistake)
6 Box Jumps 36/30″ (subbed 32" box jump.  I tried attempting 36", stared at the box for a while, then chickened out!
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80% 180lb (subbed power cleans)  Legs were shot by this point.
Rest 1:1
2:22, 2:06, 2:22, 2:17, 2:11

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