OL 121010

Did this Weds

BB Gymnastics

1) 7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.

135-115-115-115-135-135-145

First time lifting off of boxes, a lot of fun, took a little getting used to, reps got a lot better as I went along. 

2) 7X2 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.

175-175-185-185-195-205-205

Again, felt weird at first but got much better with subsequent reps. Looking forward to doing a lot more work off the blocks. 

Strength/Conditioning

1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec. (45-45-50)
1b) 3X15 Reverse Hypers – heavy, rest 30 sec. (0-10-20)
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec. (95-95-95)
1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec. (4-3-2)

Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.

This was incredibly challenging, especially with 30s rest between movements. BB step ups were grueling, tough on the shoulders keeping the bar in the front rack for that long, still blow ass at muscle ups.