Friday- 12/09/11- Muscle Snatch, gymanstics work/1000m row intervals

Strength
1) 12 minutes to establish a 2RM (T&G) Muscle-Snatch – Video Demo- 126
2a) 5X3 Strict UB Weighted Pullups (overhand grip) – heaviest possible, rest 60 sec.- 53, 53, 63, 58, 58
2b) 5X5 Behind the Neck Push Press (SN grip) – heaviest possible, rest 60 sec.- 135, 157, 177, 177, 177- should have gone heavier
Skill
5 min. ME Shoulder Touches – Video Demo- 137
-rest 2 minutes
10 min. Bar Muscle-Up Practice- mostly sets of 3, one set of 5

Notes: Don’t go crazy here. This is not an AMRAP, it’s simply practice. No more than 30 reps.

Conditioning
2X1000m Row – rest 1:1- 3:33, 3:34

Notes: Concentrate on pacing, this should be between 90-95% effort, but not all out. There will be a 25 Burpee penalty if pace is off more than +/- 5 seconds.