BB Gymnastics
1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec (exactly).
- Score: 60/62/65/66/65f@HSnBlc/65/65
- HSnBlc passt noch net so vom Catch her, zu hoch
Notes: This should be performed as a complex. Do not drop the bar between movements.2) 7X1 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).
- Score: 80 kg
- keine Schmerzen bepm PJ wenn ich schmal starte und breiter landen
Notes: Hang should be just above the knees. These should be UB reps, if you cannot perform them UB then lower the load.
Conditioning
9 Muscle-Ups
Row 500m
40 Slapping Pushups
30 KB OH Walking Lunges 24/16kg
20 Stone to Shoulder 120/80#
30 Slapping Pushups
20 KB OH Walking Lunges 24/16kg
10 Stone to Shoulder
Row 500m
9 Muscle-Ups
- Score: 29 min as rx'd
- War eher für die Psyche als für die Intensität
Notes: KB Lunges should be performed with TWO KBs held overhead. Each step counts as 1 rep.
Midline
1a) 3X15 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)
- Score: as rx'd
- Score: 30s / 20s / 17s @ Ringe, mit 95% gestrekten Beinen (Bei 100% Krampf)
BB Gymnastics
AntwortenLöschen1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec (exactly).
Score: 75,75,77,5,80,80,82,5,85,5
Notes: This should be performed as a complex. Do not drop the bar between movements.
2) 7X1 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).
Score: 80,90,90,95,95,95,97,5
Notes: Hang should be just above the knees. These should be UB reps, if you cannot perform them UB then lower the load.
Conditioning
9 Muscle-Ups
Row 500m
40 Slapping Pushups
30 KB OH Walking Lunges 24/16kg
20 Stone to Shoulder 120/80#
30 Slapping Pushups
20 KB OH Walking Lunges 24/16kg
10 Stone to Shoulder
Row 500m
9 Muscle-Ups
Score: 20:57 min as rx'd
Midline
1a) 3X15 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)
Score: keine zeit
1b) 3XME L-Sit Hold – rest 60 sec.
Score: 3keine zeit
M/F/S - 2/3/3