4/16/12 Training

Less than 2 weeks away!

BB Gymnastics
1) 5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% (of 1RM Snatch) – rest 75 sec.

Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

Conditioning
2) For total working time:
Run 400m
-rest 2:00
Row 500m
-rest 2:00
Run 400m
-rest 1:30
Row 500m
-rest 1:30
Run 400m
-rest 1:00
Row 500m

Notes: These should be all out efforts. Keep track of each round and if there is greater than a +/- 5 second differential between any round there is a 25 Burpee penalty.

Midline
3a) 3X5 TGU (5 UB each arm) – heaviest possible, rest 45 sec.
3b) 3X15 Strict T2B – rest 45 sec.

RESULTS

1. 80kg
     This actually kinda sucked!  Shoulder not very happy, I gotta get this thing healed!

2. Runs: 1:05, 1:09, 1:09
    Rows: 1:27, 1:30, 1:32 (whew!)
     My legs were on fire the whole time.  I've got some serious DOMS in my hammies from Saturday.

3a. 24kg KB.
     Slow and controlled, my shoulders were wobbly.

3b. check