Monday, May 14, 2012

Monday May 14, 2012

BB Gymnastics
1) 5X3 Snatch @ 75% – rest 60-80 sec.  135lb
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heaviest possible, rest 60 sec.  205-215-215lb
2b) 3X3 Heaving Snatch Balances – heaviest possible, rest 60 sec.  135lb

Conditioning
EMOM for 5 minutes 12 (kipping) HSPU.
Notes: Spend all rest time hold (farmer’s carry style) 100/70# dumbells. Make every effort to pick up the DBs immediately after your last rep of HSPU. HSPU are regional’s standard.
Wow!  I lasted the first 2 minutes then could not keep up with the clock.  I completed all sets of HSPU's and did 3 holds at 30sec. in between sets.  Took me roughly 12 minutes to complete.

-Rest 10 minutes-

3 rounds for time of:
Row 500m
20 Wall Balls 20/14#
20 Absolutely Vertical KBS 24/16kg
15:00

Midline (time permitting)
1a) 2X15 Strict T2B – rest 45 sec.  Broken
1b) 2X10 Hip Extension  45lb DB

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