BB Gymnastics
1) Every 30 seconds for 5 minutes:
1 Power Snatch @ 75% (of max Snatch any style)
\\ 65kg/142lb off 84kg/185lb 1RM Snatch, decided I'm using kilos for all my Oly lifts from now on
2) Every 30 seconds for 5 minutes:
1 Power Power Clean @ 75% (of max Clean any style)
\\ 87kg/191lb off 114kg/250lb 1RM Clean
Strength
1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
\\ 4x70kg
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height - elbows above bar), rest 45 sec.
\\ 65-70-70-75kg
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO
\\ 52-55-55-55kg
Conditioning
Choose one…
Row: 3X1000m – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
\\ 3:51-3:54-3:49 - hooray no burpees!
Run: 3X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 3X200m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at maximal RPE.
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