Saturday- 04/07/12- Oly Work, Triple Test, MWOD 60/365

BB Gymnastics
1) Snatch: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1. 90%x1, 95%x1, 85%x2 – rest 60-90 sec.- 95, 110, 120, 130, 135, 145, 150, 135
2) Clean & Jerk: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x2 – rest 60-90 sec.- 135, 155, 165, 175, 190, 200, 210, 190

Notes: Neither lift needs to be touch and go, resetting after the rep is not just ok, but is suggested.

Conditioning (3 parts)
1) 7 minute AMRAP of:
10 Burpees
15 Push Press 95/65#
20 Pullups
-3 rounds+ 8 pp

*Rest exactly 3 minutes.

2) 5 minutes to establish a 5rm T&G Deadlift.- 385

Notes: All reps must be touch and go. If at any time the barbell stops on the floor, the set is over. The athlete may rest in the up position, only. The BB may not lay on the body to rest.
DO NOT injure yourself by losing neutral spine at any time. This is a test event, not Regionals.

*Rest 10 minutes.

3) Run 1 mile for time.- 7:37

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Extra 120407:
*The recommendation is to perform this work at least 2 hours after finishing the day’s regular work.
Group 1 Conditioning
For time:
9 Hang Squat Snatches @ 135/95#
50 Double-Unders
7 Hang Squat Snatches @ 135/95#
50 Double-Unders
5 Hang Squat Snatches @ 135/95#
50 Double-Unders

MWOD 60/365-
http://www.youtube.com/watch?v=thTRWuGym60