4/3/12 Training

BB Gymnastics

1) Power Snatch + Snatch (full squat): 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.
2) Power Clean + Push Jerk: 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.
Conditioning
For time:
30 Box Jumps 30″
20 Deadlifts 315#
30 T2B
20 DB Push Press 50#
30 GHD Situps
20 Row for Calories
30 Alternating Weighted Pistols 25 (DB)
20 Burpee Box Jumps 30″

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Extra 120403:
GROUP 1 Conditioning
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups

RESULTS

1. 85kg (187), 92.5kg (203.5), 97.5kg (214.5), 100kg (220) for the rest
2. 105kg (231), 112.5kg (247.5), 120kg (264), 125kg (275) for the rest

3. Conditioning - 11:28.
     This was ROUGH.  I suck at pistols.  They took me almost 3:30. Used a 20lb medball for pistols and 2x 2-pood KBs for DB PP.

4. "Helen" - 7:27.
     Only 20 min rest between, not my best, actually 0:30 off my PR, but being right after that chipper, I'm OK with it.