BB Gymnastics
1) 5X1 Clean (full squat) & Jerk (split) @ 80-90% – rest 90 sec.
Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 90% if technique is not perfect.
Outlaw20120404_01 from Il Ge on Vimeo.
2a) 4X2 Clean Pulls – heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec.
Notes: Aim to use more weight on these than last week. Straps should be used for Clean Pulls.
Outlaw20120404_2ab from Il Ge on Vimeo.
My Front Rack sucks...
Conditioning
5 rounds for total working time of:
Run(sprint) 400m
15 C2B Pullups
*Rest 2 minutes.
Notes: The goal is to go ALL OUT on each run, then try to complete the pullups unbroken. There will be no penalty for breaking pullups, but try to get as far as possible without breaking.
Score: 23:54 incl. rest; PUs round 1,2,3,5 UB
Strength
1a) 3X15 GH Raise – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.
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