Olympic
Within 45 minutes, complete:
1) 10 x 1 snatch off blocks at low-hang (just below knees), as heavy as possible with perfect form, rest 60-90 seconds
2) 10 x 1 clean off blocks at low-hang (just below knees), as heavy as possible with perfect form, rest 60-90 seconds
3) 4 x 2-5 sec hold, split jerk support with recovery, as heavy as possible, rest 60 seconds
4) 4 x 1 split jerks @ > 85% of split jerk support, rest 2-3 minutes
Midline/Skill
Within 15 minutes, complete:
1) For 3 minutes practice muscle-ups with med-ball @ 12/8#, rest 2 minutes
2) For 3 minutes practice overhead pistols with pvc, rest 2 minutes
3) For 5 minutes practice 1 rope climb wrap technique
Note: Do NOT peform more than 3 muscle-ups with med-ball per minute, 9 total. If you do not have muscle-ups, do NOT do progressions. Attempt to get one (or more) legitimate muscle-up(s) today. Full ascents not necessary on rope climbs.
Choose A or B:
Conditioning A
3 rounds:
run 400 meters,
walk/rest 200 meters,
run 200 meters
rest 2 minutes
Conditioning B
3 rounds
10 overhead squats @ 135/95#
50 double unders
Compare to Wednesday 111019.
