4/10/12 Training

BB Gymnastics
1) Power Snatch: 5X1 @ 70% — rest 75 sec.
2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec.
3) Clean Pull: 3X2 @ 90% — rest 60 sec.

Conditioning
4a) For total time:
“Elizabeth”
21-15-9 of:
Squat Cleans 135#
Ring Dips

*Rest 2 minutes.

4b) For time:
12 Rope Climbs 15′
50 GHD Situps
Row 1K

Extra 120410:

GROUP 1 Conditioning
5) 15 minute AMRAP of:
Swim 75m
30 Air Squats
15 HR Pushups

Results

1. 195#, 205#, 205#, 215#, 215#
2. 235#, 235#, 235#, 255#, 255#
3. 365#, 385#, 405#

4a. 4:20
     Happy with this.


4b. 12:40
     The GHD were modified off a box, much worse than in a GHD since your anchor is moving around...  Getting better at rope climbs, but still have work to do.


5. Modified to a 200m sandbag run for the swim (no pool available today).  Did 5 rounds in ~ 11 minutes, then stopped and stretched.