Friday

OL 121112

Conditioning setup

BB Gymnastics

1) Snatch: 2X1@80%, 2X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 4X1@80% – rest 30-60 seconds.

\\ Worked up to 170, missed 5 reps, not a great day

2) Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.

2x1 185

2x1 195

2x1 210

2x1 220

2x1 210

4x1 185

Conditioning

3 rounds for total working time of:

5 Over-the-Box Jumps 20" with alternating Lateral Hurdle Jumps 20"
25 KB Swings 32/24kg
5 Over-the-Box Jumps 20" with alternating Lateral Hurdle Jumps 20"
25 Pullups

Rest 1:1

Notes: The Lateral Hurdle Jumps should be set up alternating left and right in between each 20" box. Here is a DEMO VIDEO which demonstrates how the course should look. You may simply use PVC taped to the top of the boxes as hurdles.

\\ 12:36 - forgot the rest 1:1 part, kb swings 10/8/7 all three rounds, pull-ups 10/10/5 two rounds, 14/11 last round, fun workout, even without the prescribed rest