Outlaw 11.07.2012

BB Gymnastics

7X3 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.

• Score: 50 kg (60 und 55 kg fail)
• die 3 Stop Snatch Pulls rauben ganz schön Energie. Irgendwie war aber auch allgemein der Saft weg

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 Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.

• Score: 4+4/4+5/4+2/2+2 w/ ABMAT+2x20kg+2x5kg

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

• Score: 25/25/25 2 strict + 3 Kipp ab halber Höhe/20 all w/ overhand
  

Notes: Deficit for HSPU should be largest possible deficit that still allows for the ability to perform 4 strict reps.

M/F/S - 6/6/6* 


*I'm Ozzy, I'm f***ing evil. Unterer Rücken immer noch ziemlich verkatert. Nciht gut geschlafen