Wednesday- 01/18/12- Clean Work/Wall walk, MU, Deadlift metcon

"You can drill and waste your time, or you can drill and get better.  Either way we will drill."- Dan Gable
BB Gymnastics
20 minutes Clean technique work.- worked up to 207 for a few reps

Notes: You may work up to a heavy single if there are no technical flaws. Concentrate on maintaining torso position off the ground. The hips should not elevate ahead of the shoulders. Also, make sure you are pulling to a fully open hip and NOT jumping forward. If you are jumping forward or suspect you are, put a chalk mark on the floor to make sure you are fully articulating the hip and NOT jumping to the bar.

Full articulated hip:

Conditioning
3 rounds for time of:
5 Wall Walks
7 Muscle Ups
15 Deadlifts @ 275/185#
-11:48

Notes: The Wall Walk begins lying chest-down on the floor with the bottom of the feet touching the wall. The movement ends when the CHEST (nipples, not belly) touches the wall. There is no standard for how to get down. Muscle-Ups should be performed with a full turnout and extended elbow on each rep.

Strength/Midline
1a) 3X20 Reverse Hyper – medium, rest 60 sec.
1b) 3XME L-Sit Hold – rest 60 sec.