Monday- 04/02/12- Snatch Work, Strength Work, MWOD 55/365

BB Gymnastics
1) 5X1 Snatch @ 80-90% – rest 90 sec.- 135x2, 145x3

Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.

2a) 4X2 Snatch Pulls – heavier than last week, rest 60 sec. DEMO VIDEO-  185x2,. 190x2
2b) 4X2 Tempo High-Bar Back Squat @ 80% – rest 60 sec.- 255

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Strength
1a) 7X3 Weighted STRICT Pullups @ 70%- 70#
1b) 7X3 Bench Press @ 70%- 165

Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets.

Skill
10 minutes practice on Muscle-Ups to Ring HSPU.- first time getting thru the transition tonight, but couldnt get any locked out

Notes: If you are proficient at these, practice stringing them together. If you are not, try to get some clean singles. Do not do more than 15 total reps.

Midline
4 minute AMRAP of:
L-Sit Hold (on paralettes)
For total seconds.
-2:06

MWOD 55/365-
http://www.mobilitywod.com/2010/10/episode-55-in-and-out-your-hips-for.html