130106 Power Snatch; Power Clean

Buy in:
5 min Airdyne
5 min DROMs
GHD sit-ups 3 x 16
Burgener warm-up

BB Gymnastics
1) Every 45 seconds for 5 minutes:
1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)
100#
2) Every 45 seconds for 5 minutes:
1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)
130#

Strength
1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec.
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec.
1a) 190#
1b) 133#
1c) 133# (too big of a jump from last time. could only do x 4. on set 3 got 3 reps leading with my left foot. went back to leading with the right on the 4th set and got 4.)

Conditioning
Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at maximal RPE.
1: 1:13
2: 1:16
3: 1:17
4: 1:15
Rest intervals were as long as it took to walk back to start and were longer than 2:1

121226 Power Snatch, Power Clean

Buy in:
5 min stationary bike
5 min DROMs
Burgener warm-up
Snatch warm-up

BB Gymnastics:
1) Every 30 seconds for 5 minutes:
1 Power Snatch @ 80% (of max Snatch any style) (Power snatch 120#)
2) Every 30 seconds for 5 minutes:
1 Power Clean @ 80% (of max Clean any style) (Power clean 155#)

Strength:
1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. (185#)
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. (125#)
1c) 4X5 Split Press – heavy, rest 45 sec. (125#)