7X1 Clean & Jerk @ 90% – rest 60-80 sec.
Strength
Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% – rest 1:00-2:00 between sets.
Notes: Percentage is based off of 120515Conditioning
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups
From: http://outlawcoach.wordpress.com/
BB Gymnastics
ReplyDelete7X1 Clean & Jerk @ 90% – rest 60-80 sec.
Strength
155,155,155,155,155,165,175
Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% – rest 1:00-2:00 between sets.
185, 205, 245, 265
Notes: Percentage is based off of 120515
Conditioning
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups
No timer, destroyed.
BB Gymnastics
ReplyDelete7X1 Clean & Jerk @ 90% – rest 60-80 sec.
Strength
155,185,190,205,205,210,210
Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% – rest 1:00-2:00 between sets.
225, 255, 275, 295 Done after the conditioning. Hips were smoked during the squats!!
Notes: Percentage is based off of 120515
Conditioning
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups
as RX'ed 8:50
It was like 100 degrees outside lol!!