120416

BB Gymnastics
1) 5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% (of 1RM Snatch) – rest 75 sec.

Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

 Performed at 145#

Conditioning
For total working time:
Run 400m
-rest 2:00
Row 500m
-rest 2:00
Run 400m
-rest 1:30
Row 500m
-rest 1:30
Run 400m
-rest 1:00
Row 500m

Time: 17:01

Strength / Work Capacity

A. Back Squat 3-3-3+
B. 5 Rounds:
AMRAP 3:00
5 Hang Squat Snatch (115)
7 Chest to Bar Pull Ups
9 KB swings (70)
Rest 2:00 b/w rounds

A. 285 x 6
B. 7 + 51

Strength / Work Capacity

A. Dynamic Effort Back Squat 12 x 2 @ 55% 3x bands

B. 10:00 1RM Hang Squat Snatch

C. 10:00 AMRAP (1-5 Ladder) Hang Squat Snatch @ 115#

A. 175#

B. 170#

C. 3 + 6

Work Capacity

4 RFT

20 Hang Squat Snatch @ 95#

20 Pull Ups

20 Burpees

Time: 21:44

Strength / Work Capacity

Overhead Squat 7x10

Chase w/ 10 Strict Pull Ups

Worked to 155#, failed rep 10 @ 160#

5 Rounds of:

10 GHD Sit Ups

20 Push Ups

Then:

3 RFT

10 Hang Squat Snatches @ 95#

10 Burpees

10 C2B Pull Ups

Time: 8:19

Strength / Work Capacity

Work up to heavy Snatch Balance
Worked up to: 165#

Then:
3 Rounds for time of:
30 Wall Ball Shots @ 20#
30 Hang Squat Snatch @ 65#

Time: 20:23

Work Capacity

For time: (No rest Between)
3 Rounds of:
7 Clean and Jerk @ 135#
11 Toes to Bar
Then:
15-15-10-10 rep rounds of:
Box Jump @ 30"
Push Press @ 95#
V-Up
Then:
Row 30 Calories
20 Hang Squat Snatch
20 Wall Ball
30 Broad Jumps
20 Pull Ups
20 Handstand Push Ups
30 Overhead Walking Lunges @ 45# plate

Time: 29:34

--------------------

Report

• Body: Really sore every where
• Sleep: 6 hours
• Nutrition: Cheat Day
• Tomorrow's Projection: Rest Day

Work Capacity

For time:
100m Medball Run @ 20#
45 Ring Dips
100m Medball Run @ 20#
45 OH Walking Lunges @ 20#
100m Medball Run @ 20#
45 Hang Squat Snatches @ 45#
100m Medball Run @ 20#
45 Push Ups
100m Medball Run @ 20#

Time: 12:06