Friday, June 8, 2012

Friday June 8, 2012

BB Gymnastics
Take as long as you’d like to establish a 1RM Snatch, then 1RM Clean & Jerk.
1RM Snatch: 165lb  (failed at 175, 4 times!  I had it!  Just couldn't stay under it!)

1RM Clean & Jerk:  215lb  (failed at 225 jerk 2 times!)
Notes: We’ll be having a 2-3 hour lifting session beginning Friday around 5pm. We’ll work on technique on the lifts, and will work up to some heavy singles. You may take as long as you’d like and take as many attempts as you’d like, but when it’s just not going up – stop. Please make sure to Snatch first, then Clean & Jerk.
Conditioning
“BP Made up a WOD That None of You Can Do”
*7PM EST
For time:
7 Bear Complex @ 185/120#  (Did 125)
50′ HS Walk
5 Bear Complex @ 205/135# (Did 135)
50′ HS Walk
3 Bear Complex @ 225/150# (Did 145)
50′ HS Walk
Well over 20min.!  God dam those bear complexes are hard!
Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.
The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 20 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.

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