November 9th, 2012

BB Gymnastics
1) Every 50 seconds for 7:30 minutes (10 total reps):
1 Power Clean + 1 Hang Power Clean (full squat) + 1 Hang Clean (Squat) @ 80%
Notes: Reps are at 0:00 – 0:50 – 1:40 – 2:30 – 3:20 – 4:10 – 5:00 – 5:50 – 6:40 – 7:30
*Rest 3 minutes
2) Jerk (please read the directions carefully): 12:30 Minutes Total Time (including Rest following)
Set 1: 1 Jerk every 30 seconds for for 2:00 @ 80% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Jerk every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Jerk every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
*Rest 3:00 exactly.
3) 5 x 3 Back Squats (185-225-245-265-275)