4/2/12 Training

BB Gymnastics

1) 5X1 Snatch @ 80-90% – rest 90 sec.

2a) 4X2 Snatch Pulls – heavier than last week, rest 60 sec.
2b) 4X2 Tempo High-Bar Back Squat @ 80% – rest 60 sec.

Strength

3a) 7X3 Weighted STRICT Pullups @ 70%
3b) 7X3 Bench Press @ 70%

Skill

4) 10 minutes practice on Muscle-Ups to Ring HSPU.

Midline

5) 4 minute AMRAP of:

L-Sit Hold (on paralettes)

For total seconds.

RESULTS

1. 97.5kg (215), 100kg (220), 105kg (231), 110kg (242), 110 kg (242)

2a. Used 300lb for all
2b. Used 330 lb, too light

3a. Used a 100lb sandbag. Proof? Click Here
3b. Used 50 kg + my wife.... Proof? Click Here

4. Practiced kipping HSPU instead

5. Longest sit @ 40 sec, most 5-10 sec after that. Yikes.