BBG
Compare to 130802.
- Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a
heavy triple (no misses), then repeat for three sets – rest as needed.
- Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to
work up to a heavy double (no misses), then repeat for three sets – rest
as needed.
Strength
1) HBBS: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% – rest 2:00
- 1RM 165 kg
- 1x4x 116 kg
- 1x4x 124 kg
- 1x4x 132 kg
- 1x4x 140 kg
- no fails
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
- 1RM 145 kg
- 1x5x 87 kg
- 1x5x 95 kg
- 2x5x 102 kg
- no fails
2b) 4X3 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.
Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).
3a) 3X8 Strict Weighted Pullups – heaviest possible, rest 60 sec.
3b) 3X8 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec.
count back down, heaviest possible, rest 60 sec. (no swing, start from a
position parallel to the floor)
DEMO VIDEO
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