4/17/12 Training

BB Gymnastics
1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – 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.

Strength
2) 12 Minutes to establish a 1RM High-Bar Back Squat.
Notes: Take no more than 4 attempts. Start at approximately 80-85% of your old 1RM, then work to 90-95%, then either match or beat your old PR.

3) 3 X ME Strict HSPU – rest 2 minutes.
Notes: Standard is hands on floor and head to floor. Hands must be inside elbow width.

Conditioning
4) 3 rounds for time of:
100 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 155#

RESULTS

1. 215#
     Not bad at all
2. Stopped @ 425#
     Hammies and glutes still sore from Saturday, kept pushing to quads and up on toes, so stopped
3. 14,11,10

4. 9:32
     I hate pistols, still coming up on my toes, really need to work that flexibility