4/5/12 Training

BB Gymnastics
1) 5X1 Clean (full squat) & Jerk (split) @ 80-90% – rest 90 sec.
2a) 4X2 Clean Pulls – heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec.

Conditioning
3) 5 rounds for total working time of:
Run(sprint) 400m
15 C2B Pullups
*Rest 2 minutes.

Strength
4a) 3X15 GH Raise – rest 45 sec.
4b) 3X10 Reverse Hypers – heavy, rest 45 sec.

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Extra 120404:
Group 1 Conditioning
5) 8 minute AMRAP of:
3 Rope Climbs 15′
5 Power Cleans 175/115#
15 HR Pushups
30 Double-Unders

RESULTS

1. 120kg (264), 125kg (275), 130kg (286), 135kg (297), *fail* 142.5kg (313.5)
     Had the last one, just didn't get under it well.
2a.Used 405 lb for all
2b. 330, 330, 330, 340 lb

3.Conditioning - 16:42 (Working sets: 1'40, 1'40, 1'45, 1'54, 1'43)
     Felt really good on this.  Was able to butterfly all 20 until last two sets.  Did 10-10 on #4 and 10-5-5 on #5.

4a & 4b. Just did some core work, no GH machine available

5. Group 1 Conditioning - 3 Rounds
     This was eye opening.  I wanted 4 rounds.... I need to work on rope climbs BAD.  I'll have them down pat by Regionals for sure.