BB Gymnastics
10X1 Split Jerk off Blocks – 80-90%, rest 45 sec.
90x3 sets
95x3 sets
97.5x2 sets
100x2 sets
Strength
1) 15X1 Deadlifts – rest 30 sec.
110
2) 5X2 Tempo Shoulder Press – heaviest possible (all sets), rest 2 minutes
Notes: 5 counts from front rack to overhead, pause 5 counts overhead, and lower back to front rack quickly (counts = seconds).
45
47.5
50
52.5
55x
Conditioning
7 rounds for total working time of:
Run 200m
5 Hang Snatches - 70kg
Rest 1:1
Scaled to 60kg
1 - 1:25 UB
2 - 1:36 3-2
3 - 1:52 3-x-2
4 - 1:48 3-2
5 - 1:39 3-2
6 - 1:38 3-2
7 - 1:53 2-x-2-1
Total working time - 11:53
10X1 Split Jerk off Blocks – 80-90%, rest 45 sec.
90x3 sets
95x3 sets
97.5x2 sets
100x2 sets
Strength
1) 15X1 Deadlifts – rest 30 sec.
110
2) 5X2 Tempo Shoulder Press – heaviest possible (all sets), rest 2 minutes
Notes: 5 counts from front rack to overhead, pause 5 counts overhead, and lower back to front rack quickly (counts = seconds).
45
47.5
50
52.5
55x
Conditioning
7 rounds for total working time of:
Run 200m
5 Hang Snatches - 70kg
Rest 1:1
Scaled to 60kg
1 - 1:25 UB
2 - 1:36 3-2
3 - 1:52 3-x-2
4 - 1:48 3-2
5 - 1:39 3-2
6 - 1:38 3-2
7 - 1:53 2-x-2-1
Total working time - 11:53
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