141208 Snatch Balance

Warm up:
5 min DROMs

A:
5 sets of:
Snatch (snatch balance) x 1.1.1 (95#)

Rest 2 minutes

B:
7 min AMRAP:
40 35# KB swings
30 Push press (55#)
20 burpees
Score: 1 round + 40 KBS + 13 PP

140923 Outlaw Power

Warm up:
5 min DROMs

Power:
1) Clean & Jerk up to 80%
(Rack Jerks @ 155# 5 x 2)
2) Snatch up to 80%
(Snatch Balance @ 125# 5 x 2)

Conditioning:
Framanda
21 Thrusters 95/65
9 Muscle ups
15 Thrusters
7 Muscle ups
9 Thrusters
5 Muscle ups

Again did not do any pulling movements because of bicep pain.

131201 Bench Press

Warm up:
5 min Airdyne
5 min DROMs

Strength:
Bench Press 5RM
#175

Hi rep
#125 x 10 x 3

BB Gymnastics
3 rounds of
5 x #75 Drop snatch
5 x #75 Snatch Balance
5 x #75 Overhead squat

131015 Barbell Complex

Warm up:
3 min Airdyne
5 min DROMs
Burgener warmup

BBGymnastics
15 minutes to establish a 1RM of the following complex:
Hang snatch + Behind the neck push-press + Snatch balance
Note: This is a complex. The barbell should not drop at any point.
120#

Metcon
4 rounds for total time (of runs) and reps:
Run 400m (all out)
ME UB T2B
Rest 2:00 between rounds.
*Notes: There should be zero rest at the finish of each run. Each run effort should be all out, and at the finish of each run there should be no wait or rest before beginning each ME set of T2B. Chalk your hands BEFORE you begin the 400m run.
Time: 6:21
Reps: 41

Ugh. Came close to puking on that one.

121031 Hi-Hang Snatch + Snatch Balance

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up
3 rounds of:
5 dead hang pull-ups
7 bar dips

Strength:
Every 30 seconds for 4:30 (10 total reps):
1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM. (150#)
Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
120# for first 7 rounds. Failed on the 7th round then dropped weight to 115# for final 3.

Metcon:
2 minutes ME KB Snatch 24/16kg (50# DB)
-then (no break)-
8 minute AMRAP of:
8 Lateral Box Jumps 20″
16 OH Walking Lunges 45# (plate)
24 Pushups (hand release)
-then (no break)-
2 minutes ME KB Snatch 24/16kg (50# DB)
Scores:
29 DB snatch
2 rounds + 8 box jumps + 16 lunges + 10 HR push-ups
26 DB snatch

Cash out:
5 min stationary bike

120724 Snatch Balance; 400m Run & Pull-ups

Buy in:
Stationary Bike 10min @ 30/30
5 min DROMs
3 rounds of:
10 squats
10 push-ups
20 sit-ups

Strength:
15 minutes to establish a 2RM Snatch Balance.
#135, #140(1rep then fail)

Metcon:
4 rounds for total working time of:
Run 400m
20 Pullups
Rest 1:1 between each round.
Time: 15:12

Cash out:
5 min Stationary Bike
Bar Dips
BW x 10
#20 x 8
#30 x 6

MFS:
1/1/3