BB Gymnastics
1) 5X2 Snatch @ 80% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.
Conditioning (pain threshold)
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
Rest 1:1
BBG
1) 175#
2a) 235#
2b) 180#
Showing posts with label hang squat clean. Show all posts
Showing posts with label hang squat clean. Show all posts
Thursday
Tuesday
WOD 120424
BB Gymnastics
1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 40 sec.
Strength
1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.
Teams of 4 (2 Men, 2 Women)
For time:
20 Partner deadlifts (455 lbs)
20 Handstand push-ups
20 Partner deadlifts (315 lbs)
20 Handstand push-ups
20 Handstand push-ups
20 Partner deadlifts (455 lbs)
20 Handstand push-ups
20 Partner deadlifts (315 lbs)
Rest 30:00
Teams of 4 (2 Men, 2 Women)
For time:
20 Muscle-ups while partner holds 225 pounds
60 Wall ball shots (20-pound ball to 10') while partner holds chin over the bar
100' Buddy and 100-pound dumbbell carry
40 Box jumps, alternating on 24" box
100' Buddy and 100-pound dumbbell carry
2 Muscle-ups
20 Muscle-ups while partner holds 135 pounds
60 Wall ball shots (14-pound ball to 10') while partner holds chin over the bar
100' Buddy and 70-pound dumbbell carry
40 Box jumps, alternating on 20" box
100' Buddy and 70-pound dumbbell carry
2 Muscle-ups
1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 40 sec.
Notes: The percentages should be based on your 1RM Clean. The entire complex should be unbroken. If you are a regional competitor and are not a member of Group 1, you should perform this at above 225/135# even if that is above 75%.2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.
Strength
1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.1b) 3X5 Strict Pullups + ME Kipping Pullups – rest 60 sec.
Notes: This should be one unbroken set of 5 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.Conditioning
Teams of 4 (2 Men, 2 Women)
For time:
20 Partner deadlifts (455 lbs)
20 Handstand push-ups
20 Partner deadlifts (315 lbs)
20 Handstand push-ups
20 Handstand push-ups
20 Partner deadlifts (455 lbs)
20 Handstand push-ups
20 Partner deadlifts (315 lbs)
Rest 30:00
Teams of 4 (2 Men, 2 Women)
For time:
20 Muscle-ups while partner holds 225 pounds
60 Wall ball shots (20-pound ball to 10') while partner holds chin over the bar
100' Buddy and 100-pound dumbbell carry
40 Box jumps, alternating on 24" box
100' Buddy and 100-pound dumbbell carry
2 Muscle-ups
20 Muscle-ups while partner holds 135 pounds
60 Wall ball shots (14-pound ball to 10') while partner holds chin over the bar
100' Buddy and 70-pound dumbbell carry
40 Box jumps, alternating on 20" box
100' Buddy and 70-pound dumbbell carry
2 Muscle-ups
Strength / Work Capacity
Box Squat 5-5-5-5-5
Weighted Chin Up 5-5-5-5-5
Worked to: 260# on Box Squat / Worked to: 60# weighted chin up
10-1 Ladder Unbroken Hang Squat Cleans @ 135#
Rest 5:00
10-1 Ladder Unbroken Pull Ups w/30# Vest
Weighted Chin Up 5-5-5-5-5
Worked to: 260# on Box Squat / Worked to: 60# weighted chin up
10-1 Ladder Unbroken Hang Squat Cleans @ 135#
Rest 5:00
10-1 Ladder Unbroken Pull Ups w/30# Vest
Friday
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