Outlaw 02/04/12

BB Gymnastics
Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.

1) 5X1 Snatch @ 80-90% – rest 90 sec.

71, 72.5, 74, 76, 78

2a) 4X2 Snatch Pulls – heavier than last week, rest 60 sec. DEMO VIDEO

85x4x2

2b) 4X2 Tempo High-Bar Back Squat @ 80% – rest 60 sec.
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

112x4x2

Strength
Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets.
1a) 7X3 Weighted STRICT Pullups @ 70% (moving units so no pull up rig, subbed Bent over rows)

70x7x3

1b) 7X3 Bench Press @ 70%

70x7x3

Midline
4 minute AMRAP of:
L-Sit Hold (on paralettes)
For total seconds

1:41

More work to be done on these!!