Monday, December 10, 2012

Monday 121210

BB Gymnastics 
 1) Snatch: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

Conditioning
“Elisabeth” (Games version)
 21-15-9 of:
 Power Cleans 135/95# Ring Dips
 For time.

Midline 
 Accumulate 4 minutes of L-Sit Holds.


Saturday, December 1, 2012

Saturday 121201

BB Gymnastics
3 attempts to establish a 1RM Snatch.
3 attempts to establish a 1RM Clean & Jerk.

Strength
15 minutes to establish a 1RM Front Squat.

Conditioning
100′ Farmers Carry 135/95#
40 HSPU
100′ Farmers Carry 135/95#
30 HSPU
100′ Farmers Carry 135/95#
20 HSPU
For time.
Notes: Farmers Carries should be performed with two barbells. The 100′ should be broken into a 50′ down and back. HSPU are Regionals standard.