Outlaw 16.07.2012

BB Gymnastics

 1) 7X2 Snatch off Blocks (just below the knee) – heavier than last week, rest 60 sec.

• Score: 70/70x1/70/70x1/70/70/70 (aktuelles 1RM)

2a) 3X4 Snatch Pull – heavier than last week, rest 60 sec.

• Score: 90 kg

2b) 3X4 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.

• Score: 72 kg (felt easy)

 Strength

1a) 3X7 “Strict” Banded GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)

• Score: rx'd ohne Band

1b) 3X12 Tempo GHD Situps (3 seconds down, 3 seconds up) rest 60 sec.

•  Score: rx'd

Conditioning

“(power) Elisabeth”
21-15-9 of:
Power Cleans 135/95#
Ring Dips
For time

• Score: 5:50 min PR!

M/F/S - 2/5*/2 *Prüfungen; wenig Schlaf