Thursday, September 27, 2012

Wednesday September 26, 2012

BB Gymnastics
1) 5X2 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
135-145(F#2)-145-150(F#2)-150
2) 5X2 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
185-195-205-215-225(F-F)

Strength/Conditioning
1a) 3X10 DB Shoulder press – heaviest possible, rest 30 sec.
50lb DB (last 2 sets broken)
1b) 3X10 Strict Weighted Chest to Bar Pullupsx – heaviest possible, rest 30 sec.
20lb Vest (broken... turned into chin over bar)
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
95lb (broken)
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec.
15lb DB (broken)
Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended.

No comments:

Post a Comment