Thursday, September 27, 2012

Tuesday September 25, 2012

BB Gymnastics
1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
185lb
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
185lb
2b) 3X5 Split Press – heavier than last week, rest 60 sec. DEMO VIDEO
105-110-110

Strength
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00
230x5, 245x3, 260 3x3
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
4 rounds for total working time of:
10 UB Front Squats @ 70%  (175lb)
Run 400m
Rest 1:1
2:18, 2:15, 2:20, 2:19
Notes: DO NOT pace these runs. Every round should be all out.

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