Outlaw 27.06.2012

BB Gymnastics

 

10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.  

• Score: 60 kg, Snatch fail @ the first set

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

Strength/Skill

 

1a) 4 X ME Strict Handle HSPU + ME Kipping Handle HSPU – more deficit than last week, rest 45 sec.

• Score:  3+5/4+4/2+3/1+4

• 3 ABMATS! Vorteil, der KipHSPU kommt aus einer wesentlich tieferen Position!

1b) 4 X 5 Weighted Strict C2B Pullups (overhand grip) – heaviest possible, rest 45 sec.  

• Score: BW/2,5/5, 1rep fail/5

1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.

• MOD: 4x10 Uli Köcker GHR

Notes: “Handle” HSPU denotes HSPU performed on either parallettes or dumbbells. Width is not noted as too wide a setup will be impossible to use safely. There should be an object (preferably an ab-mat) placed at roughly a 2″ deficit between the handle.

M/F/S - 2/5/2