Gym, Oly

Mon 12-5-2011

am: gymnastics
HS work, some stuff on the parallel bars, no false grip work (so close, but can't get mu yet)

1pm:
A. hang snatch (2 sec in bottom) 2-3 x 5 rest 2m: 103, 113, 118(2), 118, 123 x 3
B. hang clean 2-3 x 5 rest 2 m: 123, 143, 163, 173, 178
C. heaving snatch balance* rest 2m: 133(1,F) - 123(F) - 83(3) - 103(2,F)
*supposed to be 3x3, just a mess.
D. Tornado ball slam seated 15 sec on 45 sec rest x 5

Nov-Dec catch up

Tues 11-29-2011
3 min amrap/cals at 90%, 2 min rest:
1. 10 lunges-10 GHD sit ups-15 double unders (3rd + 10 lunge)
2. Airdyne (55 cals)
3. 4 strict chins-10 push ups-15 squats (3rd + 4 + 1)
4. Airdyne (52 cals)
5. 5 Chin ups-10 pushups-15 squats (3rd + 5 + 6, kipping pull-ups)

Weds 11-30-2011
pm gymnastics: parkour stuff, bars mostly.
then 10 sets butterflies 4-6 reps a set (skill)

Thurs 12-1-2011 OFF

Fri 12-2-2011
AM
A. Power Snatch 2x5; rest 2 min 95-115-115-125-120
B. OHS @31x1, 2-3x5; rest 2 min 125(2)-125(3)-135(3)-145(3)-155(3)
*thought it was 2 reps only at first, not 2-3

PM: 35# kettlebell tester
25 kb pushups
25 kb snatch R
25 kbs L
30 kb pistols
50 kbs
25 kb thrsuter R
25 kb thruster L
35 TTB
TIME: 14:37

Saturday 12-3-2011
10am
Ju -Jitzu
11am MAP session
5 x 3min 80%, 2 min walk rest

Sun 12-4-2011 OFF