Tuesday- 04/17/12- Clean Work/Max HBBS, Team Wod-DU, Pistol, PJ, MWOD 70/365

BB Gymnastics
1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.- 145
Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.
Strength
1) 12 Minutes to establish a 1RM High-Bar Back Squat.- hit 301, missed 315
Notes: Take no more than 4 attempts. Start at approximately 80-85% of your old 1RM, then work to 90-95%, then either match or beat your old PR.
2) 3 X ME Strict HSPU – rest 2 minutes.- 11,9,7
Notes: Standard is hands on floor and head to floor. Hands must be inside elbow width.
Conditioning
3 rounds for time of:
100 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 155/105#

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Extra 120417:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
GROUP 2 Conditioning
15 minute AMRAP of:
Swim 75m
30 Air Squats
15 HR Pushups
GROUP 3 Conditioning
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups
-8:23, vertical kb standard
GROUP 4 Conditioning
5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

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TEAM Conditioning
In teams of 4.
3 rounds for time of:
250 Double-Unders
50 Pistols (25l/25r – apportion in any order, but team must complete 25 on left & 25 on right)
25 Push Jerks 155/105#
Rules: Teams may apportion the reps in any way. There is no limit to how many or how few reps an individual athlete may perform.
-14:39

MWOD 70/365-
http://www.youtube.com/watch?v=jnluO-X8WIM