EMOTM OLY Lifts & Bar Muscle Up Chipper

BB Gymnastics
Snatch - 10x1 EMOTM @ 80%
68kg, no misses

Clean & Jerk - 10x1 EMOTM @80%
94kg, no misses

Conditioning
For time:
Run 800m
5 Bar muscle ups
9 Hang clusters - 60kg
Run 400m
7 Bar muscle ups
7 Hang clusters
Run 200m
9 Bar muscle ups
5 Hang clusters

12:48 Rxd

Struggled a bit with my right calf on the runs, was feeling tight this morning from the box jumps last night. Bar muscle ups unbroken through out, hang clusters unbroken first 9, then 3-2-2 and 3-2.

Oly Volum & Main Site

BB Gymnastics
Snatch
EMOTM 5 for 5 minutes - 40kg T&G
EMOTM 3 for 5 minutes - 50kg T&G
EMOTM 1 for 5 minutes - 60kg

Clean
EMOTM 5 for 2 minutes T&G - 70kg
EMOTM 3 for 3 minutes - 70kg
Every 30 seconds 1 clean for 5 minutes - 80kg
Every 30 seconds 1 clean for 2.5 minutes - 90kg
Every 30 seconds 1 clean for 2.5 minutes - 100kg

Was going to follow the same rep scheme as the snatches but my legs were fried so just went off the cuff and ended up doing 1 every 30s for singles getting progressivly heavier.

Conditioning
Main Site 15/08/12
15 minute AMRAP
10 KB swings - 32kg
10 Box jumps - 24kg
10 Ring dips

8 + 16 Rxd

KB swings and box jumps unbroken, ring dips unbroken first round then 5-3-2 for the main and a couple of 4-4-2.

 

 

Power Cleans & Swimming

BB Gymnastics Volume
EMOTM 5 power cleans for 5 minutes
EMOTM 3 power cleans for 5 minutes
Every 30 seconds 1 power clean for 5 minutes
EMOTM 5 power clean for 5 minutes - with the same weight as first set

80kg all touch and go
85kg all touch and go
90kg done
80kg 3 minutes ub t&g, 4th minute 4-1, 5th minute singles.

Conditioning
1000m Swim

33:35

This is the first time i have swam (more like drowning) properly since primary school! I would like to get this down to around 25 minutes.