OL 121113

BB Gymnastics

1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO

\\ 135-135-145-145-145

2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO

\\ 175-175-175-175-175, heavyish push jerks are awkward/I suck at them

Strength

1) Back Squat: EMOM for 5 minutes - 2 reps @ 80%

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

\\ 255# off 320# HBBS that I've never actually hit but have been using for all my percentages so whatevs. Second time doing LBBS ever, getting marginally less uncomfortable.

2) 5X3 Front Squats (1st rep pause) - near heaviest possible, rest 90 seconds.

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

\\ 185-185-195-205-215, different, but hard

Conditioning

90 seconds ME Double-Unders

-then (without resting)-

Row 1K
100 Double-Unders
Row 500m

For time.

*Please note score as total Double-Unders and total time.

\\ 96 DU - 9:28, good little burner, held 2:00 pace for the 1k then sub 1:50 for the 500.