OL 121026

BB Gymnastics

1) Every 30 seconds for 4:30 (10 total reps):

1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30

*rest 2 minutes

2) Every 40 seconds for 6:00 minutes (10 total reps):

1 Hi-Hang Clean (full squat) + 1 Front Squat + 1 Push Jerk @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

\\ 80% on my snatch would have been 145, I dropped to 135 to try to focus on technique - ended up failing 4 of the hang snatches anyways, annoying cause I was just being lazy, weight wasn't in my heels so I was losing the weight in front, was only about 10 seconds or so of rest between reps too so this was pretty rough. 80% of the clean and jerk would have been 195, I dropped down to 165 on the first two reps then 185 for the remainder. hi-hang squat cleans are a tough, not much momentum built up in the hi-hang, hit all 10 reps though, except I think the ninth rep where I totally screwed up the clean but picked the bar up again and finished the complex. A lot of people commented on how heavy this was and how they failed a bunch of reps as well.

Conditioning

2 minutes ME KB Snatch 24/16kg

-then (no break)-

8 minute AMRAP of:

8 Lateral Box Jumps 20"
16 OH Walking Lunges 45/25# (plate)
24 Pushups (hand release)

-then (no break)-

2 minutes ME KB Snatch 24/16kg

\\ Went with a 20kg kb, which we now have at the new gym, will use 24kg next time there are kb snatches in a workout. Got 40 reps the first round and 36 the second, kb snatches are starting to feel much better. AMRAP was good, 3 rounds + 12 pushups, really wanted 4 complete rounds but I'll take it. Lateral box jumps were basically unbroken, lunges were 16; 16; 8-8-; 8-8; pushups were unbroken the first round then sets of 6 for the rest. Pushups were definitely the hardest part.