Thursday, September 27, 2012

Monday September 24, 2012

BB Gymnastics
1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.
135-140-145-150(F)-150-155-160-165-170(F)-170(F)
2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.
225lb
2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.
135-145-155

Skill
10 minutes Strict Muscle-Up Practice.
10 Strict MU in morning session (all singles)
10 neutral grip MU afternoon session (all singles)
Notes: If you are proficient at these, treat this as a slow/controlled AMRAP. If you cannot do any absolutely strict, then practice with as little help from the hips as possible.
Conditioning
Alternating Tabata of:
Ring Dips  4 (lowest score)
Ab-Mat Situps 11 (lowest score)
Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.

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