Wednesday- 06/20/12- Snatch Work, Strength Work, MWOD 106/365

BB Gymnastics
1a) 10X2 High-Hang Snatch (w/ hips) – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 10X2 3-Stop Snatch Pull – heavy but perfect, rest 45 sec. DEMO WITH INSTRUCTION

Notes: Set up 2 bars to complete this piece. The 3-Stop Snatch Pull should be significantly heavier than the High-Hang, but every one of the 3 positions should be perfect and paused for at least 2 seconds. PLEASE WATCH THE DEMO VIDEO, and notice exactly how close the bar is to Caleb’s body on every step of the movement. High-Hang Snatch does not have to be unbroken.

Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – more deficit than last week, rest 45 sec.
1b) 4 X 5 Weighted Strict Suppinated Pullups – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

MWOD 106/365- http://www.youtube.com/watch?v=VN12Dtk90qg